Back · Bodyweight
Back Pec Stretch
How to do the back pec stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand or sit tall and clasp your hands in front of you at shoulder height with arms straight. Reach your hands away from your body and let your upper back round slightly, spreading your shoulder blades apart until you feel a stretch between them and across your chest. Hold and breathe.
- 1Feel the space between your shoulder blades widen as you reach forward
- 2Feel a gentle stretch open across your chest
- 3Keep your shoulders down and chin relaxed
Common mistakes
- Do not shrug your shoulders toward your ears
- Avoid jamming your neck forward
- Do not collapse your lower back into a full crunch
Muscles worked
The back pec stretch mainly works the mid traps, with the lower traps and rear delts assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- Mid ChestMinor
- LatsMinor
Kovo programs the back pec stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.