Standing Phelps
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Back, Chest, Shoulders
- Type
- Stretching
Standing Phelps is a dynamic bodyweight stretch that targets the chest, back, and shoulders by alternating between a wide arm swing and a cross-body hug. It loosens the pectoral muscles, upper back, and shoulder girdle through rhythmic, controlled movement. Use it as a warm-up before upper-body training or as a mobility drill between sets.
How to do the Standing Phelps
- 1Stand with your feet shoulder-width apart and your arms extended out to your sides at shoulder height, palms facing forward.
- 2Swing both arms forward and cross them in front of your chest in a hugging motion, letting one arm overlap the other at the wrists.
- 3Hold the crossed position for one breath, feeling the stretch across your upper back and rear shoulders.
- 4Swing your arms back out wide in a controlled arc, opening your chest and squeezing your shoulder blades together at the end of the movement.
- 5Hold the open position for one breath, feeling the stretch across your chest and the fronts of your shoulders.
- 6Alternate which arm crosses on top with each repetition.
- 7Continue the swing in a smooth, rhythmic pattern for the target number of reps or duration, keeping your torso upright and your core lightly braced throughout.
Form tips
- Control the swing rather than letting momentum throw your arms — a slower pace increases time under stretch and reduces the risk of straining the shoulder joint.
- Keep your shoulders down and away from your ears throughout; shrugging reduces the effectiveness of the stretch and can create tension in the neck.
- Alternate which arm crosses on top each rep to stretch both sides of the upper back evenly.
- Breathe out as your arms cross and breathe in as they open wide — matching breath to movement helps you relax into each position.
- Keep your chest lifted and your spine neutral; avoid rounding the upper back when the arms cross.
Common mistakes
- Swinging too fast: Using momentum instead of controlled movement shortens the stretch time and can strain the shoulder joint at end range.
- Shrugging the shoulders: Allowing the shoulders to rise toward the ears during the cross reduces the stretch on the upper back and creates unnecessary neck tension.
- Always crossing the same arm on top: Consistently leading with one arm means one side of the upper back receives less stretch than the other.
- Letting the arms drop below shoulder height: If your arms drift downward during the swing, the stretch shifts away from the chest and shoulders and loses its intended effect.
- Holding the breath: Breath-holding increases muscular tension and prevents you from relaxing fully into the stretch at each end position.
Frequently asked questions
What is the Phelps stretch?
The Phelps stretch — popularized by swimmer Michael Phelps — involves swinging both arms forward into a cross-body hug and then back out wide in a rhythmic alternating pattern. It dynamically stretches the chest, upper back, and shoulders and is commonly used as a pre-activity warm-up.
When should I do the Standing Phelps?
Use it as a dynamic warm-up before upper-body strength training, swimming, or any overhead activity. It is best performed before static stretching rather than replacing it, as the movement increases blood flow and primes the shoulder joints for loaded work.
How many reps should I do?
Ten to fifteen controlled repetitions — five to eight per crossing pattern — is a typical warm-up dose. You can also perform it for time, aiming for twenty to thirty seconds of continuous movement.
Can I do the Standing Phelps if I have a shoulder injury?
If you have an existing shoulder injury, consult a physiotherapist before adding this movement. The wide swing position can stress an irritated rotator cuff or unstable shoulder joint, so a qualified practitioner should clear you first.
Is the Standing Phelps the same as arm circles?
No. Arm circles move each arm in an independent circular path, while the Phelps involves both arms swinging together in a horizontal plane — crossing in front and opening wide. Each exercise targets a similar region but through a different movement pattern.
