Thoracic extension

This stretch will help you increase your arch in the bench press. Have a bench standing sideways behind you, your upper back resting on the bench, your feet on the floor, and hips in the air. Put your hands behind your neck, with your elbows pointing straight towards the ceiling.

After getting into this start position, lower your hips carefully, allowing your body’s weight help you with your upper back arch. Move up and down on the bench to target different spots of the back. Do not go down to the lower back.