Chest · Bodyweight
Standing One Arm Chest Stretch
How to do the standing one arm chest 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
- Extension
- Mechanic
- Isolation
How to do it
Stand beside a wall or doorframe and place one hand on it at shoulder height with your arm straight. Slowly turn your body away from the planted arm until you feel a stretch across the front of your chest and shoulder. Hold while keeping your chest open, then switch sides.
- 1Feel the stretch across your chest and the front of your shoulder
- 2Keep your arm straight and the hand fixed as you rotate away
- 3Breathe and turn gradually until the stretch is smooth, not sharp
Common mistakes
- Don't crank your shoulder past a comfortable stretch
- Avoid rounding forward; keep your chest tall and open
- Don't bounce; ease into the position and hold it
Muscles worked
The standing one arm chest stretch mainly works the mid chest, with the upper chest and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- BicepsMinor
- Lower ChestMinor
- Internal RotatorsMinor
Kovo programs the standing one arm chest 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 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.