Chest · Bodyweight
Seated Alternate Dynamic Chest Stretch on a Chair
How to do the seated alternate dynamic chest stretch on a chair, 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
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on the edge of a chair and raise both arms out to the sides at shoulder height. Open one arm back to feel a stretch across the chest, return to center, then alternate to the other side in a smooth, flowing rhythm.
- 1A stretch opening across the front of your chest and shoulder
- 2Your shoulder blades drawing together as the arm opens
- 3A tall, stable torso as the arms move
Common mistakes
- Forcing the arm back past a comfortable range
- Arching the lower back as you open up
- Holding your breath instead of breathing into the stretch
Muscles worked
The seated alternate dynamic chest stretch on a chair mainly works the mid chest, with the upper chest, mid traps, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Mid TrapsSupport
- Front DeltsSupport
- Lower ChestMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the seated alternate dynamic chest stretch on a chair 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.