Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerIsolationBodyweight
Behind Head Chest Stretch
Pectorals · Chest
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Stand tall with your feet shoulder-width apart.
- 2
Interlace your fingers behind your head with your elbows pointing outwards.
- 3
Slowly squeeze your shoulder blades together and push your chest forward.
- 4
Hold the stretch for 15-30 seconds.
- 5
Release the stretch and repeat as desired.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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