Chest Expansion Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Chest Expansion is a bodyweight exercise that works your deltoids and pecs.

Chest Expansion is a great easy move. When done correctly, it can effectively target your chest, shoulders, upper body and upper chest.

It requires no equipment to do.

Chest Expansion

How to do Chest Expansion


Stand up tall with your feet set at hip width. Raise your straight arms out wide to shoulder height, palms face down. Then, keeping your arms at shoulder height, bring them in, across your body until they cross over each other. From here expand your chest and open your arms back out as wide as you can. Each time you repeat the movement change which arm is on top of the other when they cross over in the middle.

Illustrated Guide

Learn how to do chest expansion from this step-by-step illustrations:

Chest Expansion 1
Chest Expansion 2
Chest Expansion 3
Chest Expansion 4
Chest Expansion 5
Chest Expansion 6
Chest Expansion 7

Muscles Worked

The muscles used for chest expansion may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for chest expansion are:

Primary Muscles

  • Deltoids
  • Pecs

Synergyst Muscles

  • Front Deltoids

Frequently Asked Questions

What muscles does Chest Expansion work?
Chest Expansion works deltoids, pecs.
What is Chest Expansion good for?
Chest Expansion is beneficial for conditioning and to strengthen. It works the best for chest, shoulders, upper body and upper chest, as it works deltoids, pecs. Chest Expansion is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Chest Expansion a good exercise?
Chest Expansion is a popular bodyweight exercise for deltoids, pecs.

Training, Progressions and Regressions

Interested in how to improve your Chest Expansion faster?

Chest Expansion Training and Progressions

Standards and Averages

Wonder how do others perform in Chest Expansion and how should you?

Chest Expansion Standards and Averages


Wonder how to work the same muscles with other exercises?

Chest Expansion Alternatives


Wonder how to make Chest Expansion either easier or more challenging?

Chest Expansion Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Cooldown
Muscles Worked Deltoids, Pectorals, Anterior Deltoids
Difficulty Level(s) Easy, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Deltoids, Pecs
Synergyst muscle(s) Front Deltoids

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