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Visual demonstration of the Chest Out Hands Behind (Hold) exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Chest Shoulders
Secondary muscles
Trapezius
Equipment
Bodyweight
Exercise guide

Chest Out Hands Behind (Hold)

4 steps Updated 29/08/2026

Chest Out Hands Behind (Hold) is a bodyweight exercise targeting Chest (Pectoralis Major), Shoulders (Deltoids).

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Chest Out Hands Behind (Hold)

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