Standing Phelps
Description
The standing Phelps is a swimmer-style shoulder mobility stretch popularized by Michael Phelps. Standing tall with arms reaching back and across the body, you stretch the chest, front delts, and shoulders through a deep cross-body opening. It is a strong warmup or recovery stretch for swimmers and overhead athletes.
Muscle Group
Equipment Required
Standing Phelps Instructions
- Stand tall with feet hip-width apart.
- Bring your arms straight out to the sides at shoulder height.
- Brace your core and pull your shoulders back.
- Reach both arms behind you and squeeze the shoulder blades together.
- Slowly bring the arms in front of your body in a wide arc.
- Cross the right arm over the left arm at chest height.
- Continue reaching past the body for a deeper cross-body stretch.
- Hold the stretch briefly. Reverse the motion and repeat.
Standing Phelps Form & Visual
Standing Phelps Benefits
- Opens the chest and front delts
- Improves shoulder mobility
- Useful for swimmers and overhead athletes
- Recovery and warmup stretch
- No equipment required
- Easy to do anywhere
Standing Phelps Muscles Worked
- Pectoralis major
- Anterior deltoid
- Posterior deltoid
Standing Phelps Variations & Alternatives
- Doorway Stretch
- Cross-Body Shoulder Stretch
- Shoulder Dislocates
- Wall Stretch
