---
title: "Back Pec Stretch"
description: "Stand with your feet shoulder-width apart and position yourself in front of an incline bench."
locale: en
slug: back-pec-stretch
url: "https://hi.fitness/exercises/back-pec-stretch"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Biceps","Front delts","Lats","Triceps"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/ab5e20b1-back-pec-stretch.mp4"
updatedAt: 2026-07-30T22:30:12+00:00
---
# Back Pec Stretch

Stand with your feet shoulder-width apart and position yourself in front of an incline bench.

## How to do it

1. Stand with your feet shoulder-width apart and position yourself in front of an incline bench.
2. Lean forward and place your arms over the bench, with your palms facing down and your arms extended straight.
3. Allow your chest to lower towards the bench, feeling the stretch in your pectoral muscles and back.
4. Hold this position for 15-30 seconds, then release and return to the starting position.

## Form tips

- Keep your shoulders relaxed and down to avoid straining your neck.
- Engage your core to maintain stability and support your lower back during the stretch.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.

## Similar exercises

- [Chest Stretch with Exercise Ball](https://hi.fitness/exercises/chest-stretch-with-exercise-ball) - Mid chest · Stability ball
- [Cobra Side Ab Stretch](https://hi.fitness/exercises/cobra-side-ab-stretch) - Mid chest · Mat
- [Normal Push-up](https://hi.fitness/exercises/normal-push-up) - Mid chest
- [Band Chest Fly](https://hi.fitness/exercises/band-chest-fly) - Mid chest · Resistance band
- [Chest Press Front Resistance Band](https://hi.fitness/exercises/chest-press-front-resistance-band) - Mid chest · Resistance band
- [Band Bench Press](https://hi.fitness/exercises/band-bench-press) - Mid chest · Resistance band
- [Elevated Push Up](https://hi.fitness/exercises/elevated-push-up) - Mid chest
- [Resistance Band Assisted Push-up](https://hi.fitness/exercises/resistance-band-assisted-push-up) - Mid chest · Resistance band