How to Do Upward Stretch
Start and end of one clean rep of Upward Stretch.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Chest, Back |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Upward Stretch
- Extend both hands straight above your head, palms touching.
- Slowly push your hands up and back, keeping your back straight.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Upward Stretch work?
Upward Stretch mainly works the shoulders, with the chest, back helping as secondary movers.
What equipment do I need for Upward Stretch?
None — Upward Stretch is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Upward Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Train Upward Stretch with a coach in your pocket
Gimmy is your AI gym buddy — it programs Upward Stretch into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access