Back · Flat Bench
Thoracic Extension Stretch
How to do the thoracic extension stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Flat Bench
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1Allow your chest to sink between your arms so you feel a gentle stretch across your upper back and chest
- 2Keep your hips stacked over your knees and breathe deeply into your rib cage to encourage thoracic extension
- 3Use your exhale to relax deeper into the stretch, you should feel it in your upper spine, not your lower back
Common mistakes
- Don't overarch your lower back, engage your core to keep the stretch in your thoracic spine
- Avoid forcing yourself into a position that causes pinching or pain; ease into the stretch
- Don't shrug your shoulders up toward your ears; keep them drawn down away from your neck
Muscles worked
The thoracic extension stretch works the .
- Upper ChestMinor
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the thoracic extension 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 April 2026.