---
title: "Chest Out Hands Behind (Hold)"
description: "Begin by standing with your feet shoulder-width apart, keeping your back straight and shoulders relaxed."
locale: en
slug: chest-out-hands-behind-hold
url: "https://hi.fitness/exercises/chest-out-hands-behind-hold"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Lats"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/28ea1c86-chest-out-hands-behind-hold.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Chest Out Hands Behind (Hold)

Begin by standing with your feet shoulder-width apart, keeping your back straight and shoulders relaxed.

## How to do it

1. Begin by standing with your feet shoulder-width apart, keeping your back straight and shoulders relaxed.
2. Interlace your fingers behind your back, extending your arms straight.
3. Lift your arms slightly while pushing your chest out and squeezing your shoulder blades together.
4. Hold this position for the desired duration, maintaining a steady and controlled breath throughout the stretch.

## Form tips

- Focus on squeezing your shoulder blades together to deepen the stretch in your chest and shoulders.
- Keep your neck relaxed and in a neutral position to avoid tension.
- Use a mirror to check your form and ensure you are maintaining proper alignment.

## Similar exercises

- [Bent Arm Chest Stretch](https://hi.fitness/exercises/bent-arm-chest-stretch) - Mid chest · Other
- [Back Pec Stretch](https://hi.fitness/exercises/back-pec-stretch) - Mid chest · Other
- [Corner Wall Chest Stretch](https://hi.fitness/exercises/corner-wall-chest-stretch) - Mid chest · Other
- [Standing One Arm Chest Stretch](https://hi.fitness/exercises/standing-one-arm-chest-stretch) - Mid chest · Other
- [Chest Stretch with Exercise Ball](https://hi.fitness/exercises/chest-stretch-with-exercise-ball) - Mid chest · Stability ball
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