17 Best Chest Mobility Exercises for Optimal Upper Body Health

Chest mobility is a vital but often neglected, aspect of mobility training. Without adequate flexibility in the chest, performance can suffer, and the risk of injury can increase. For example, during a workout, if the chest is tight, the body may compensate and put excess strain on the shoulders or neck, which can lead to injury. That’s why it’s essential to focus on chest mobility exercises to promote optimal performance and reduce the risk of injury. This article will offer valuable insights on chest mobility to help you achieve a pain-free, flexible upper body that allows for optimal performance in daily activities and workouts without restriction or injury.

One of the best ways to improve your chest mobility is with Pliability’s mobility app. This user-friendly tool can help you reach your goals and get back to doing what you love—whether that’s crushing your next workout or simply going about your day without restriction.

What are Chest Mobility Exercises & their Importance

Chest mobility exercises improve the movement of the chest, or thoracic spine, and surrounding muscles. They help reduce the stiffness of the thoracic spine and promote better chest expansion and ventilation. 

Chest mobility exercises combine active trunk or extremity movements with deep breathing. They are one of many techniques in conventional chest physiotherapy for increasing chest wall mobility and improving ventilation. These techniques are divided into passive and active chest mobilization.

Chest Mobilization Techniques

The use of either technique depends on the patient’s condition. Either passive or active chest mobilizations help increase:

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• Chest wall mobility
• Flexibility
• Thoracic compliance

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The techniques of chest mobilization include:

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• Rib torsion
• Lateral stretching
• Back extension
• Lateral bending
• Trunk rotation

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How Do Chest Mobility Exercises Improve Breathing?

It’s not just the career athletes and weekend warriors who may reap the benefits of chest stretching. Studies show that stretching your chest muscles may help improve your breathing, too. 

According to a study in the Journal of Bodywork and Movement Therapies, stretches and exercises that increased chest mobility and encouraged chest expansion helped COPD patients take bigger breaths while reducing dyspnea and feeling out of breath.

That’s not all; a 2020 study in the International Journal of Environmental Research and Public Health also found that a regular stretching regimen that focused on improving chest mobility and expansion helped COPD patients increase their six-minute walking distance, indicating that they were able to perform more physical activity as a result of breathing better.

How Do Chest Mobility Exercises Promote Better Posture?

We touched on the ill effects of forward head posture earlier, but the many activities that contribute to it are tough to avoid in today’s technology-heavy environment. Taking measures to correct that is paramount.

Posture Improvement

According to a 2018 Journal of Physical Therapy Science study, stretches that focus on the pectoralis major may significantly contribute to good posture. 

It’s a benefit everyone can enjoy, but it’s especially crucial for sedentary individuals, office workers, and those who spend too much time scrolling through social media. We all do it.

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What Are The Chest Muscles?

Pectoralis Major

The pectoralis major is a large chest muscle with two heads: 

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• The clavicular head
• The sternocostal head

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The clavicular head helps flex the humerus, while the sternocostal head extends the humerus back from the flexed position. Together, these two heads create a powerful adduction and medial rotation of the arm.

Don't Sleep on Pectoralis Minor

The pectoralis minor is significantly smaller and lies underneath the pectoralis major. This muscle helps stabilize the shoulder and assists with various shoulder movements.

Subclavius

The subclavius is a small, round muscle that helps stabilize the clavicle and protects the subclavian vessels.

Serratus Anterior

The serratus anterior lies on the lateral portion of the thorax. Its name comes from the sawtooth appearance of its muscle fibers (L. serratus, a saw). This muscle is one of the most powerful of the pectoral girdle, and its primary use is the protraction of the scapula. 

The serratus anterior is used when the arm reaches forward, especially during punching. It also helps anchor the scapula during the elevation/abduction of the humerus.

Who Would Benefit From Chest Mobility Exercises?

Chest mobility exercises improve flexibility and range of motion in the ribcage and surrounding structures. The ribcage is home to vital organs and protects the:

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• Lungs
• Heart
• Major blood vessels

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The ribcage also has a remarkable ability to expand and contract with breathing and upper body movement. Improving ribcage mobility can benefit everyone, from desk workers to athletes. Improved chest mobility can help:

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• Reduce the risk of injury
• Enhance breathing
• Improve performance in sports that require upper-body movement

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Signs You Need Better Chest Mobility

If you perform exercises that target the chest or spend a lot of time sitting at a desk, keep an eye out for signs that your chest may be tight or need better mobility. Symptoms of restricted chest mobility include:

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• Pain in or around the chest wall
• Reduced range of motion
• Muscle spasms or swelling
• Tenderness or soreness in the pectoral muscles
• Weakness in the arms or shoulders 
• Difficulty with arm motions like pushing or lifting 

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If you experience any unexplained or unusual symptoms, known as red flags, such as shortness of breath or chest palpitations, seek immediate medical attention, as this may indicate a more serious underlying issue. 

17 Best Chest Mobility Exercises for Optimal Upper Body Health

1. Seated Chair Stretch: A Quick Fix for Tightness

This movement is super easy to add between emails; you don't have to stand up. Rep out a few of these during your next Zoom meeting.

How To Do It

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• Interlock the fingers behind the head.
• Pull the elbows back until you feel the stretch through the chest. If you struggle to get your fingers behind your head—assume the goalpost position with the fingers pointed up and the elbow at 90 degrees. It will do the trick. 
• Hold for about 3 to 5 seconds. 
• Aim for 10 reps.
  
  

Benefits: Opens the chest and improves mobility. 

2. Single-Arm Chest Stretch With Rotation: A Great Way to Loosen Up

Here's another easy-seated stretch to pop into the middle of your workday. You can also program this move in between sets at the bench press. 

Just have a chair or bench-handy whenever you choose to get your stretch on.

How To Do It

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• Take a seat and grab onto the bottom portion of the chair on one side. 
• Puff your chest out and rotate away from the arm holding the chair. 
• Hold for about 3 to 5 seconds. Aim for 10 reps on each side.
  
  

Benefits: Targets the chest and improves upper back mobility, which can help reduce excessive rounding of the shoulders.

3. Quadruped Kneel Pectoral Stretch: A Solid Warm-Up Move

Giordano recommends this movement as a warm-up or a cool-down for your chest day.

How To Do It

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• Start in a quadruped position on all fours. 
• Extend one arm straight out to the side. 
• Push the shoulder towards the floor while rotating away from the extended arm. Make sure the hand stays flat and still on the floor.
• Sink to a comfortable depth.
• Hold for 3 to 5 seconds. Aim for 10 reps.
  
  

Benefits: Improves mobility of the major and minor pectoralis and surrounding muscles.

4. Scorpion Chest Stretch: A Deep Stretch for the Pecs

This is the most intense stretch, so try the other ones before progressing to this one.

How To Do It

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• Lie flat on the ground, with your arms out 90 degrees to your side. 
• Lift one leg and rotate the other until the foot touches the floor, creating a scorpion position. 
• Keep the non-moving leg still and the arm on that same side flat to the ground with the palm facing down. 
• Use the other arm to support the rotation by pressing lightly into the floor to deepen the stretch further. 
• Hold for 3 to 5 seconds. Aim for 10 reps on each side.
  
  

Benefits: Effectively targets both the pectoralis major and minor for improved mobility.

5. Plank Shoulder Tap: A Dynamic Way to Open the Chest

This exercise is a great way to increase stability in the shoulders and open up the chest.

How To Do It

Come into a plank position with your shoulders over your wrists. 

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• Spread your fingers wide. 
• Pull your naval in toward your spine and shift your weight to your left hand as you lift your right hand and tap your left shoulder. 
• Then place the right hand down and switch to the other side, repeating 10 times on each side.
  
  

Benefits: Improves core stability while loosening up the chest and shoulder areas.

6. Plank to Downward Facing Dog: A Move to Loosen Up the Upper Body

This one targets the chest while also improving flexibility in the:

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• Hamstrings
• Calves
• Glutes

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How To Do It

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• Start in a plank position with your shoulders over your wrists. 
• Pull your low abs in as you pike your hips up and back into a downward-facing dog.
• Reach your heels toward the ground and your glutes up toward the ceiling. Press down firmly through your hands.
• Then, slowly move forward into the plank again. Repeat 10 times.
  
  

Benefits: Opens up the chest and the front of the shoulders while also building strength in the upper body.

7. Wall Chest Stretch: A Simple Stretch for Tight Pecs

This is an excellent option for beginners, as it allows for gentle chest stretching.

How To Do It

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• Stand facing the wall with your right arm straight out to the side at shoulder height.
• Press your right palm against the wall and slowly press your arm into the wall.
• Turn your body to the left, away from the wall, so your arm is behind against the wall. 
• Hold for 30 seconds before switching sides and stretching the other arm.
  
  

Benefits: Provides targeted relief for tight chest muscles that may contribute to poor posture and shoulder pain.

8. Doorway Stretch: A Classic Chest Opener

Physiotherapists commonly prescribe the doorway stretch to stretch the pectoralis major and the minor muscles, promoting greater chest mobility. To perform this stretch:

How To Do It

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• Stand in a doorway with your feet together. 
• Bend your elbows at a 90-degree angle and place your forearms on the doorframe, ensuring your elbows are at shoulder height.
• Take a small step forward with one foot, gently leaning into the doorway until you feel a comfortable stretch in your chest. 
• Maintain a neutral spine and avoid excessive arching in the lower back. 
• Repeat the stretch on the other side, stepping forward with the other foot.
  
  

Benefits: The doorway stretch allows for controlled and adjustable stretching, which is suitable for patients with varying degrees of flexibility during rehabilitation.

9. Chest Opener Stretch: A Great Way to Improve Flexibility

The chest opener stretch targets the chest and front shoulder muscles and is used by physiotherapists to help release muscle tension and increase flexibility. There are several variations of this stretch, but the basic version can be performed as follows:

How To Do It:

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• Sit or stand with your spine straight and shoulders relaxed.
• Interlace your fingers behind your back, with your palms facing inward.
• Gently lift your arms while keeping them straight and your chest open, feeling the stretch in your chest and shoulders.
• Keep the neck and jaw relaxed.
• Release the stretch slowly and repeat in the direction of the physiotherapist.
  
  

Benefits: This stretch benefits those experiencing muscle tension in the front of their shoulders and chest.

10. Child's Pose: A Gentle Stretch for the Chest

Child's Pose is an excellent way to target the pectoralis major while maintaining proper alignment for a gentle chest wall stretch. To perform this stretch:

How To Do It

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• Start on your hands and knees in a tabletop position.
• Ensure wrists are directly under shoulders and knees under hips.
• Gently walk your arms forward until your forehead rests on the mat, sitting your buttocks back onto your heels.
• Hold for several seconds in the direction of the physiotherapist.
• To exit, take a deep breath and walk your hands back towards your knees.
  
  

Benefits: This stretch benefits those experiencing muscle tension in the front of their shoulders and chest.

11. Hand Release Pushup: A Dynamic Stretch for the Chest

Why it rocks: Hand-release pushups work all of your major muscles (triceps included) and can help you boost your pushup range of motion since they force you to practice powering up off the floor.

How To Do It

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• Start in a high plank position with shoulders over wrists. (Option to start in a modified position on knees.)
• Keep your core tight, bend your elbows, and lower your body to the floor.
• At the bottom, lift your hands a few inches into the air.
• Replace hands, then press back up to start. That's 1 rep.
  
  

Pro tip: Your elbows should point 45 degrees away from the sides.

12. Modified Pushup: A Beginner-Friendly Pushup Variation

This quintessential chest move works your entire body, and it's oh-so-satisfying to nail.

How To Do It

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• Start in a modified high plank position, with shoulders over wrists, core tight, and knees on the mat.
• Maintaining a straight line from head to knees, bend elbows to lower body toward floor in one piece.
• Press back to start. That’s 1 rep.
  
  

Pro Tip: Elbows should point out at 45 degrees away from ribs during pushups.

13. Plank Get-Up: An Effective Core Stabilizer

Besides working your core and chest, this one also has some sneaky tricep action.

How To

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• Start in a high plank (option to have knees down as shown) and parallel, wrists under shoulders. 
• Lower right forearm to rest on mat. 
• Then, the lower left forearm rests on the mat to come into a forearm plank. 
• Pick up the right forearm and press through the palm to extend the arm straight. 
• Then, repeat with the left to come into a high plank, keeping hips as level as possible throughout. That's 1 rep. 

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Pro tip: Focus on not rocking your hips, and have your hand refill the spot where your elbow was as you come low to high. 

14. Incline Pushup: A Great Pushup Modification

If full pushups aren't quite working for you yet, this modification will help you build up that strength.

How To

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• Start in a high plank position with hands elevated on a sturdy surface like a workout bench or coffee table. Shoulders should be stacked over wrists, core tight, legs straight and engaged. 
• Maintain a straight line from head to heels and bend elbows to lower body toward the surface in one piece. 
• Press back to start. That’s 1 rep.
  
  

Pro tip: Elbows should point out at 45 degrees away from ribs during pushups.

15. Cross-Over Arm Swings: A Dynamic Stretch for the Chest

This stretching exercise increases your heart rate and blood flow, so you’ll bring more mobility and flexibility into your chest workout.

How To Do It

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• Stand with your feet shoulder-width apart and your arms at your sides. 
• Raise your arms so that they’re parallel to the floor (around shoulder height). 
• Bring your arms together across your midline and cross them. 
• Swing your arms back to the starting position. 
• Repeat the movement, this time switching which arm is on top. 
• Repeat for the desired number of reps.

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Benefits: “Cross-over arm swings are a dynamic stretch that does a lot to get you ready for physical activity,” says Kate. 

16. Cobra Pose: A Classic Stretch for the Chest

Benefits: Like many of our other chest stretches, cobra pose involves bending the back to open the chest, which stretches the pectoral muscles and, according to the International Journal of Yoga5, “can [also help] reduce mild depression, anxiety, and stress.”

How To Do It

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• Lie prone with your toes pointed back and your hands on the floor. 
• Inhale as you push your chest off the floor and arch your back. 
• Raise your chest until you feel a gentle stretch, then lift your head.
• Hold the position for approximately 15 to 30 seconds, then release.

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17. Camel Pose: A Deep Stretch for the Chest 

Benefits: “Camel pose takes the backbend to the extreme,” says Kate, “which makes it exceptionally good at opening your chest, improving upper body flexibility, and relieving tension in your neck and shoulders.”

How To Do It

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• Kneel on your exercise mat with your knees hip-width apart, chest tall, and back flat. 
• Place your hands on your lower back. 
• Slowly reach backward toward your heels, raising your chest as you stretch. 
• Continue until you feel a gentle stretch. 
• Hold the position for approximately 15 to 30 seconds. 
• Slowly return to the starting position and release. 

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Sample Chest Stretch Workout to Do in 10 Minutes

This stretch helps lengthen and relax the pectoral muscles while promoting better shoulder mobility and function.

Lying Chest Stretch

To perform this stretch, lie on a flat surface, such as a bench or the floor. Next, extend your arms to your sides at a 90-degree angle, keeping a slight bend in your elbows. 

From here, relax and allow gravity to pull your arms down toward the floor gently. After a minute, you should feel a nice stretch in your chest and shoulders.

Cross-Over Arm Swings: A Dynamic Stretch to Boost Mobility

This movement helps improve the range of motion of your chest and shoulders, making it a perfect precursor to any workout involving these muscles.

Dynamic Chest Stretch

Stand tall with your arms resting at your sides to perform this dynamic stretch. Next, swing your arms out wide and cross them over your body. As you repeat this movement, gradually increase the range of motion to help loosen up your chest and shoulders.

Door Frame Stretch: A Simple Yet Effective Way to Stretch the Chest

This stretch improves chest mobility, mainly if you have limited space. Stand in a doorway and place your forearms on the door frame with your elbows bent at a 90-degree angle to perform the door frame stretch. 

Next, step through the doorway slowly, allowing your arms to extend and feeling a gentle stretch in your chest. Hold this position for about a minute, and then reset.

Seated Chest Stretch: A Simple Stretch for Any Setting

The seated chest stretch gently stretches the pectoral muscles. It can be performed anywhere, whether in a gym or an office. 

Sit tall in a chair or on the floor to perform this stretch. Interlace your fingers and extend your arms in front of you. Next, round your upper back and push your hands away from your body to feel a nice stretch in your chest. 

Cobra Pose: A Classic Yoga Pose for Improving Mobility

Cobra pose is a typical yoga posture that improves chest and shoulder mobility. To perform this stretch, lie face down on the floor and place your palms on the ground next to your chest. Next, engage your back muscles and slowly lift your chest. 

Keep your hips and legs pressed into the floor. Hold the position for about a minute, breathing deeply to help relax your body.

Child's Pose: A Relaxing Stretch for the Chest

Child’s pose is another common yoga position that can help improve chest mobility. This gentle stretch targets the pectoral muscles and can be very relaxing. To perform a child’s pose, kneel on the floor and sit back on your heels.

Reach your arms on the floor and relax your upper body. You can also modify the stretch by placing a block or pillow under your chest for support.

Camel Pose: A More Advanced Stretch for the Chest

Camel pose is an intermediate yoga pose that stretches the entire front of the body, including the chest. To get into this position, kneel on the floor with your knees hip-distance apart. 

Place your hands on your lower back and open your chest. Engage your core and slowly lean back, reaching for your heels. If you can’t get your heels, extend your arms as far as possible and hold the position to feel a stretch in your chest.

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Chest mobility exercises specifically target the muscles and joints of the upper body, particularly the:

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• Thoracic spine
• The shoulder complex

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Improving mobility in these areas can help reduce tightness and improve function, allowing for better performance in daily activities and exercise. Increased chest and shoulder mobility can improve your range of motion during pressing movements (like the bench press) and overhead lifts (like the shoulder press). 

Improved mobility can also enhance your performance during sports that involve overhead movements, such as:

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• Swimming 
• Baseball

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Increasing thoracic spine and shoulder mobility can help alleviate discomfort and reduce the risk of injury. Improving mobility can help you move better, alleviating pain and improving function.

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