Banded Chest Stretch

Muscles worked by the Banded Chest Stretch

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Chest Stretch

1. Hold a band behind your back with both hands.
2. Straighten your arms and draw them apart.
3. Lift your chest and squeeze your shoulder blades.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your shoulders down away from your ears.
• Stretch to mild tension, never to pain.

At a glance

Banded Chest Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press
• Cable Fly
• Chest Dips
• Clap Push-Ups
• Close Grip Push Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-chest-stretch",
  "name_en": "Banded Chest Stretch",
  "name_de": "Brustdehnung mit Band",
  "name_es": "Estiramiento de Pecho con Banda",
  "description_en": "A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart.",
  "description_de": "Eine stehende Dehnung, die mit einem Band hinter dem Rücken durch Auseinanderziehen der Arme die Brust öffnet.",
  "description_es": "Un estiramiento de pie que abre el pecho sujetando una banda tras la espalda y separando los brazos.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a band behind your back with both hands.",
    "Straighten your arms and draw them apart.",
    "Lift your chest and squeeze your shoulder blades.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Halte ein Band mit beiden Händen hinter dem Rücken.",
    "Strecke die Arme und ziehe sie auseinander.",
    "Hebe die Brust und ziehe die Schulterblätter zusammen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Sujeta una banda con ambas manos tras la espalda.",
    "Estira los brazos y sepáralos.",
    "Eleva el pecho y junta los omóplatos.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your shoulders down away from your ears.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Halte die Schultern unten, weg von den Ohren.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Mantén los hombros abajo, lejos de las orejas.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-chest-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-chest-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.