Assisted Pulling Arms In Prone Position Chest Stretch

Assisted Pulling Arms In Prone Position Chest Stretch Exercise Description

This partner-assisted prone chest stretch targets the front of the shoulders and chest, emphasizing pectoralis major and the anterior deltoid. You’ll lie face down while a partner gently lifts your straight arms behind you into shoulder extension, encouraging scapular retraction without arching the low back. The goal is a controlled, comfortable stretch sensation across the anterior shoulder and chest—not pain or pinching. Keeping a neutral neck, ribs down, and shoulders away from the ears helps place the stretch on the intended tissues while protecting the spine and shoulder joint. Consistent, slow breathing and clear communication with your partner ensure the movement stays within a safe range and remains smooth and deliberate.

Muscle Groups: Chest, Pecs
Target Muscles: Pectoralis Major - Sternal Head
Assisting Muscles: Deltoid - Anterior
Stabilizing Muscles: Rectus Abdominis, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Chest
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Horizontal Shoulder Adduction
Joint Involvement: Other
Muscle Location: Mid Chest
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Assisted Pulling Arms In Prone Position Chest Stretch Exercise

‘- Lie prone on a mat with legs relaxed, forehead on a folded towel, and torso resting heavy on the floor.
– Place arms along your sides with elbows straight; rotate shoulders so thumbs point up (external rotation).
– Set shoulders gently “down and back” (scapular depression/retraction) without lifting the ribs.
– Partner stands at your sides or above your shoulders and holds your wrists or distal forearms—no pulling on fingers.
– Partner slowly lifts both arms toward the ceiling and slightly toward your feet until a mild–moderate stretch is felt across the front of the shoulders/chest.
– Keep neck neutral, chin slightly tucked; avoid shrugging, bending the elbows, or arching the low back.
– Breathe smoothly; communicate to fine-tune the range and stop before any sharp pain, numbness, or tingling.
– Partner returns your arms to the floor under control, maintaining alignment throughout.

Assisted Pulling Arms In Prone Position Chest Stretch Tips

‘- Let your torso rest heavy into the floor with legs relaxed and forehead supported on a towel.
– Keep elbows straight and rotate shoulders so your thumbs point up to maintain external rotation.
– Gently draw shoulders “down and back” while keeping ribs down to avoid arching the low back.
– Maintain a neutral neck with a slight chin tuck, and keep shoulders away from your ears as your arms lift.
– Have your partner hold at the wrists or distal forearms only, avoiding any pull on the fingers.
– Ask your partner to lift your arms slowly toward the ceiling and slightly toward your feet until you feel a mild–moderate stretch across the front of the shoulders and chest.
– Avoid shrugging, bending the elbows, or letting the low back arch as your arms are lifted.
– Breathe smoothly throughout and communicate clearly to adjust the range and avoid any pain, pinching, numbness, or tingling.
– Have your partner lower your arms back to the floor under control, keeping your alignment the same on the way down.

Assisted Pulling Arms In Prone Position Chest Stretch Beginner Introduction

The partner-assisted prone chest stretch is a floor-based flexibility drill that uses a helper to gradually open the chest and front shoulders. The person receiving the stretch rests on the stomach while the partner gently raises the straight arms behind the body, so the upper arms move back and the shoulder blades glide slightly toward the spine. This setup encourages length through the chest/pecs and front shoulders while the torso stays heavy on the mat.

Emphasis is on a mild, easy stretch rather than forcing range. The neck stays long, the ribcage stays settled, and the shoulders remain relaxed away from the ears, which helps direct the sensation to the intended areas instead of the lower back or neck. Smooth, unhurried breathing supports relaxation, and steady communication between partners guides how far the arms travel and how long the position is held. The partner then lowers the arms with the same steady control, keeping the movement calm and deliberate from start to finish.