Don't use a stretcher to practice chest ... the effect is not as good as push-ups and arms flexion and extension ... It's better to practice the second head ... Step on one end of the stretcher with your feet ... It's also good to practice the third head with your arms bent ... Hang the stretcher high ... Hang it parallel to your upper chest ... and then pull it with one hand ... Just bend your arms until it is straight. Remember to clamp the upper arm when practicing.