Chest Stretches

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Chest stretches focus on your pectoral muscles, which are the muscles used to pull your arms forward. You can perform chest stretches in between sets or at the end of your workout. If you spend a lot of time sitting at your desk and find yourself slumping, you can perform chest stretches to help improve your posture.

When performing chest stretches, you should hold each stretch for about 15 to 30 seconds. If you feel discomfort or pain while performing any of the stretches, you should stop immediately and then ease back into the stretch until you feel a slight pull without any pain.

1. Stand straight with your feet roughly shoulder width apart and your knees slightly bent.

2. Bend your arms and position the tips of your fingers behind your head.

3. Without arching your 3 back, slowly move your elbows straight back to feel a stretch in your chest and front shoulders.

1. Stand straight with your feet roughly shoulder width apart and your knees slightly bent.

2. Clasp your hands behind your back.

3. Without leaning forward, move your arms up toward the ceiling to feel a stretch in your upper chest, front shoulders and biceps.

1. Stand straight in front of a doorway with your feet roughly shoulder width apart and your knees slightly bent.

2. Bend your arms at 90-degree angles and position each palm on the edges of the doorway

3. Lean your body forward to feel a stretch in your chest and front shoulders.

1. Stand with your left side to a wall with your feet roughly shoulder width apart and your knees slightly bent. Position your right hand on your hip.

2. Bend your left arm and place your forearm and palm on the wall. Your elbow should be at shoulder height.

3. Take several small steps to twist your body to the right to feel a stretch in your chest and front shoulder

4. Repeat the exercise with your right side.

FAQ

Are there assisted chest stretches I can perform?

Yes. When performing Chest Stretch 1 shown on page 256, a partner can stand behind you and place his or her palms on the front of your elbows to gently apply pressure and give you a better stretch. When performing Chest Stretch 2 shown on page 256, place your arms straight behind you, instead of clasped. Then have your partner stand behind you, grab your wrists with his or her palms facing up and pull up toward the ceiling.

How can I stretch my chest and front shoulders at the same time?

To stretch your chest and front shoulders at the same time, lie on a bench and stretch your arms out to your sides, keeping your arms at shoulder level. Then slowly drop your arms, allowing gravity to pull them down.