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Chest Expansion being performed with proper form
Chest Expansion demonstration video — proper form for the full movement.

How to do a Chest Expansion

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
907,456
Popularity Rank
187th
Difficulty
Beginner
Chest Strength
63 mSCORE 56th
Equipment Required
Bodyweight-only

Workouts with Chest Expansion

    Target muscles worked

    Primary Muscles
    Chest
    Secondary Muscles
    Shoulders, Biceps

    Instructions for Proper Form

    Chest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.

    1. Stand upright with your feet shoulder width apart and clasp your hands behind your back.
    2. Straighten your arms and raise your hands upward until your feel a comfortable stretch in your chest.
    3. Hold this position for 15-30 seconds.

    Alternatives & Variations to Chest Expansion

    Filter By

    1. 1. Wall Pectoral Stretch

      Photo of Wall Pectoral Stretch being performed
      11.6 mSCORESWAPPED 1,141 TIMES

      Wall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.

    2. 2. Chest Doorway Stretch

      Photo of Chest Doorway Stretch being performed
      11.5 mSCORESWAPPED 884 TIMES

      Chest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.

    3. 3. Crab Pose

      Photo of Crab Pose being performed
      9.5 mSCORESWAPPED 216 TIMES

      Crab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.

    4. 4. Wall Slide Stretch

      Photo of Wall Slide Stretch being performed
      5 mSCORESWAPPED 110 TIMES

      Wall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.

    5. 5. Chest Expansion

      Photo of Chest Expansion being performed
      11.7 mSCORESWAPPED 78 TIMES

      Chest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.

    6. 6. Open Book Stretch

      Photo of Open Book Stretch being performed
      8.9 mSCORESWAPPED 72 TIMES

      Open Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.

    7. 7. Dumbbell Floor Press

      Photo of Dumbbell Floor Press being performed
      73.8 mSCORESWAPPED 59 TIMES

      The Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.

    8. 8. Walkout to Push Up

      Photo of Walkout to Push Up being performed
      15.4 mSCORESWAPPED 57 TIMES

      Combines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.

    9. 9. Dumbbell Bench Press

      Photo of Dumbbell Bench Press being performed
      99.7 mSCORESWAPPED 56 TIMES

      Dumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.

    10. 10. Foam Roll Chest

      Photo of Foam Roll Chest being performed
      5.9 mSCORESWAPPED 55 TIMES

      Foam Roll Chest is an excellent mobility and recovery exercise that primarily targets the chest and shoulder muscles. By using a foam roller, you can effectively alleviate tightness and improve flexibility in the pectoral muscles. This exercise is beneficial as a post-workout stretch or during recovery days to enhance muscle relaxation and reduce soreness.