Chest · Bodyweight
Lying Back Opener
How to do the lying back opener, 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
- Extension
- Mechanic
- Isolation
How to do it
Lie on your back and bring both arms out to the sides at shoulder height in a T. Bend your knees and let your spine settle into the floor, then gently press your chest up and open through the front of your shoulders and rib cage as you breathe into the stretch. Hold and relax deeper with each breath.
- 1An open stretch across your chest and the front of your shoulders
- 2Length through your spine as your back settles into the floor
- 3Your breath driving the stretch a little deeper each time
Common mistakes
- Cranking your lower back into a hard arch
- Holding your breath instead of relaxing into it
- Shrugging your shoulders up toward your ears
Muscles worked
The lying back opener mainly works the upper chest, mid chest, and front delts, with the lower back assisting.
- Upper ChestPrimary
- Mid ChestPrimary
- Front DeltsPrimary
- Lower BackSupport
- BicepsMinor
- Lower ChestMinor
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- External RotatorsMinor
Kovo programs the lying back opener 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.