Standing one arm chest stretch
Learn how to do the Standing one arm chest stretch with proper form, setup, and execution.
This none movement primarily targets chest, including upper chest.
How to Perform Standing one arm chest stretch
Follow these step-by-step instructions to perform Standing one arm chest stretch with proper form and technique.
Step 1
Stand facing a wall or doorframe and place one hand flat against it at shoulder height.
Step 2
Turn your body away from your hand until you feel a stretch across your chest and shoulder.
Step 3
Breathe steadily and hold for the desired duration.
Step 4
Release and switch sides.
Training Guidelines
The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 4-6 | 2-3 min |
| Muscle Growth | 3-4 | 8-12 | 60-90 sec |
| Endurance | 2-3 | 15-20 | 30-60 sec |
| Beginner | 2-3 | 10-15 | 60-90 sec |
Want to pair movements efficiently? Try grouping them as supersets.