Bench Chest Stretch

Muscles worked by the Bench Chest Stretch

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior Deltoid

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

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Chest Stretch

1. Kneel with your back to a bench.
2. Place both hands behind you on the edge of the bench.
3. Sink your hips down to open the chest.
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

Bench Chest Stretch in German & Spanish

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

Related exercises

• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• 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": "bench-chest-stretch",
  "name_en": "Bench Chest Stretch",
  "name_de": "Brustdehnung an der Bank",
  "name_es": "Estiramiento de Pecho en Banco",
  "description_en": "A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders.",
  "description_de": "Eine kniende Dehnung mit den Händen hinten auf der Bank, bei der die Hüfte sinkt und Brust und Schultern öffnet.",
  "description_es": "Un estiramiento de rodillas con las manos detrás en el banco, bajando la cadera para abrir el pecho y los hombros.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Kneel with your back to a bench.",
    "Place both hands behind you on the edge of the bench.",
    "Sink your hips down to open the chest.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Knie dich mit dem Rücken zur Bank.",
    "Lege beide Hände hinter dir auf die Bankkante.",
    "Senke die Hüfte, um die Brust zu öffnen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Arrodíllate de espaldas al banco.",
    "Coloca ambas manos detrás en el borde del banco.",
    "Baja la cadera para abrir el pecho.",
    "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/bench-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 === "bench-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.