Chest · Bodyweight
Superman Chest Stretch
How to do the superman 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
Lie face down with your arms extended overhead in a Y or T position. Lift your arms and chest slightly off the floor, feeling the stretch open across your chest and front of the shoulders, and hold.
- 1A stretch opening across your chest and front shoulders
- 2Your upper back gently engaging to lift the arms
- 3Deep, steady breathing as you hold the position
Common mistakes
- Cranking your neck up; keep it long and relaxed
- Forcing the lift too high and straining the lower back
- Holding your breath through the stretch
Muscles worked
The superman chest stretch mainly works the upper chest, with the mid chest, lower back, mid traps, and front delts assisting.
- Upper ChestPrimary
- Mid ChestSupport
- Lower BackSupport
- Mid TrapsSupport
- Front DeltsSupport
- BicepsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- GlutesMinor
- Rear DeltsMinor
Kovo programs the superman 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.