24 Best Chest Stretches to Relieve Tension & Improve Posture

You’ve probably noticed that the more you hunch over your phone or computer, the tighter your chest feels—and the worse your posture looks. That’s because poor posture can cause muscles in your upper body, including your chest, to stiffen and weaken over time. Chest stretches can help ease your discomfort and improve your posture. In this blog, we’ll cover stretches you can do to loosen up a tight chest and get you on the path toward lasting upper body comfort and an upright posture that feels natural and confident.  With these insights, you’ll be able to move freely and learn How to Get Flexible Fast.

To help you achieve your goals even faster, Pliability’s mobility app offers guided routines specifically designed to target the muscles in your chest, improve flexibility and enhance your performance.

What is Chest Stretching and Why It's Important

You may not think of them as anatoyour superstars, but your chest muscles are some of the most essential muscles in your body. They are almost always working hard to rotate and stabilize your shoulders and help you accomplish everyday tasks like pushing open doors or lifting objects (or kids!) off the floor. And if you swim, play sports like baseball or tennis, or participate in Peloton’s strength classes, you can rest assured your chest muscles are doing anything but resting. 

Even if you don’t consider yourself a hardcore athlete, your chest muscles are more than likely staying active. So if you’re feeling chest soreness, there is an explanation: those muscles are tired and need a good stretch. Here’s why you might be experiencing sore chest muscles and how you can help alleviate the ache with five essential chest stretches from Peloton instructor, Dr. Chelsea Jackson Roberts.  

How to Stretch Your Chest Muscles—and Why It’s Important 

Whether you’re pumping out dozens of push-ups daily or you’re crushing spreadsheets at your desk from 9-5, your chest muscles are working. The major muscles of your chest include:  
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• Pectoralis major: The pectoralis major is a fan-shaped muscle that is responsible for helping with adduction and rotation of the arms. These and the pectoralis minor are the muscles people refer to as “pecs.” 
• Pectoralis minor: This thin, triangular muscle sits beneath the pectoralis major and helps stabilize the scapula (shoulder blade).
• Serratus anterior: Another fan-shaped muscle, the serratus anterior (also known as the “boxer’s muscle,”) helps protract the scapula and can help lift the ribs to assist with breathing.
• Subclavius: This small, triangular muscle helps stabilize the clavicle (collarbone) whenever the shoulder girdle moves. 
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These muscles are almost constantly firing up, whether you’re actively working them out or just existing in your day-to-day life, so they require regular stretching. Not only will stretching these muscles help increase your range of motion, making daily tasks and workouts feel better, but it can help prevent strain or injury.  

There are many ways to stretch your chest muscles, but the main idea is to loosen up stiffness and gently improve upper body flexibility. You can stretch your chest with simple, no-equipment moves that target the specific muscles mentioned above or you can spice things up with some tools and props like yoga blocks, a yoga strap, or a blanket.  

Why Do Chest Muscles Get Tight?  

Your chest muscles can tighten up for several reasons:  
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• Extended poor posture: If you spend a lot of time hunched over a computer desk or table with rounded shoulders, your chest muscles may start to feel closed and tight because they don’t spend enough time open and activated.
• Repetitive motions: Consistent movements, whether it’s weightlifting at the gym, sports practice, push-ups, or moving heavy objects, can put a lot of strain on your chest muscles, increasing the chances of tightness or soreness.
• Upper-back stiffness: Your chest muscles work in tandem with your upper-back muscles to support your shoulders, neck, and arms and perform upper-body movements. If you’re experiencing upper-back pain or upper-back tightness, your chest may overcompensate, which can lead to sore or tight pec muscles.  

Why You May Need to Stretch Your Chest Muscles  

If you’re regularly performing presses, flys, and push-ups, then your chest muscles are probably in desperate need of some stretching. But even if you haven’t yet started your strength-building journey, and you simply find your chest feeling tender after a typical work day, you still very much need some stretch time.  

“We spend a lot of time closing our chest by rounding our shoulders when on the computer, phone, driving, taking care of little ones and others,” says Dr. Chelsea, noting that everything from sitting at a desk to commuting can create tension in the chest. “Also, special shout out to our Peloton Teachers who are taking care of little ones and constantly folding forward to lend a helping hand. Those who are in the business of service need to counter the shape that they make the majority of the day.”   

The Benefits of Chest Stretches  

When you stretch your chest, you’re not just counteracting all the rounding and hunching you likely do in your daily life; you’re opening up the front of your body and engaging your back body, affording you space and flexibility to find a greater range of motion in your shoulders and maneuver through a variety of movement patterns without pain or strain.  

The timing of your chest stretch can enhance your workout or help you recover. Performing dynamic stretches before an exercise session (i.e. lengthening the muscles through an active series of movements) can:
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• Help warm up your muscles
• Improve blood flow and circulation
• Help you smoothly increase your range of motion
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Adding in post-workout static stretches (the kind held for a set length of time) helps restore length to the muscles you’ve tightened during exercise, keeping you flexible and pain-free.

Related Reading

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• Does Stretching Help You Lose Weight
• How to Release Tight Muscles
• Is Stretching Good for Arthritis
• Is Yoga Good for Stretching
• Morning Stretching Routine for Beginners
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Mobility Exercise Routine
• Daily Stretching Routine for Men

24 Best Chest Stretches to Relieve Tension & Improve Posture

1. Seated Chair Stretch: Easy Chest Relief You Can Do at Your Desk

This is a simple stretch to relieve tightness in your pectoral muscles, especially if you sit at a desk all day.

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 ten reps. 

2. Single-Arm Chest Stretch With Rotation: A Stretch for Your Work-from-Home Routine

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 for this movement 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 ten reps each side. 

3. Quadruped Kneel Pectoral Stretch: The Best Warm Up or Cool Down for Chest Day 

Dan Giordano, DPT, CSCS of Bespoke Treatments, 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. 

4. Scorpion Chest Stretch: The Most Advanced Chest Stretch

This is the most intense out of all of these stretches, so try out the other ones first 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 up and rotate the other until the foot touches the floor, creating that 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 each side. 

5. Behind-the-back Elbow-to-elbow Grip: A Stretch You Can Do Anywhere

Because this stretch is easy to perform anywhere and no equipment is needed, it’s a great way to stretch any day.

How to Do It:
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• Seated or standing, begin with arms hanging by your sides and shoulders pressed away from your ears. 
• Gently squeeze your shoulder blades together and broaden your chest. Bring your arms behind your back and grip elbow to elbow. 

6. Above the Head Chest Stretch: The Most Effective Stretch for Pulled Muscles

While simple, the Above Head Chest Stretch is one of the most effective pulled chest muscle stretches that physios and medical experts recommend. Utilizing three large muscle groups in the upper body is a highly effective movement and a must for those looking for stretches to open their chest.

Starting Position:
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• Begin by standing up straight with your feet hip-width apart.
• Place your hands behind your head, bending your elbows and interlocking your fingers. 
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Execution:
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• Gently squeeze your shoulder blades together and gently push your elbows and hands backward.
• Hold this stretch.
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Duration: 30 Seconds 

What Muscles Does This Stretch Benefit?
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• Pectorals
• Posterior Deltoids
• Serratus Anterior
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Mistakes To Avoid:
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• Pushing The Arms Too Far Back: Pushing the elbows and hands beyond your ability can lead to injuries, including muscle tears. By performing this stretch regularly, you can gradually build up your range of motion, but you should not rush the process and force yourself beyond what you’re comfortably capable of doing.
• Bouncing The Arms Backward: Bouncing during or at the end of this stretch can also cause the muscles and tendons to tear. Doing this can trigger a reaction within the muscle, which prevents it from relaxing and instead has a counter-effect than desired. Once you have pushed the elbows back to a comfortably stretched position, this should be performed as a hold. 

7. Bent Arm Wall Stretch: A Simple Way to Stretch Your Chest at Home

Many people refrain from stretching because they’re under the impression that stretching aids, such as resistance bands, are required for them to be effective. That is not the case, and for most stretch chest exercises, the most you require is a wall or floor.

Starting Position:
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• Stand sideways by a wall, with your feet in a split stance position, the leg closest to the wall in front.
• Bring your arm positioned next to the wall up to a 9-degree angle with your elbow at shoulder height. Position your palm and forearm against the wall.
• Turn your face away from the wall, looking over your other shoulder.
  

Execution:
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• Gently press into the arm placed on the wall.
• Lift your chest outwards slightly to feel a deeper stretch in your pectoral.
• Hold. 
• Repeat on the other side.
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Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
‍

• Pectorals
  

Mistakes To Avoid:
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• Incorrect Stance: To ensure you’re getting the most out of this stretch, stand with a split stance instead of with your feet together. This allows for a deeper stretch and allows your chest to open further.
• Overstretching Your Neck: You need not push your neck and head for this stretch. Simply turn your attention over the shoulder furthest from the wall. Overstretching can lead to injuring your neck. 

8. Extended Child’s Pose on Fingertips: A Stress-Relieving Stretch 

In yoga, a child’s pose is considered a resting exercise, but when the arms are extended, this exercise stretches the upper body while still providing stress relief to the lower back. 
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• Kneel on the floor. 
• Touch your big toes together and sit back on your heels. 
• Separate your knees about as wide as your hips. 
• Bend forward from the hips and walk your hands out as far in front of you as possible.
• With the arms extended and palms facing down, come up onto the fingertips as if you have a ball underneath your palms and melt the chest toward the floor.

9. Side-lying Parallel Arm Chest Stretch: Target Each Side of the Chest 

This exercise allows you to target each side of the chest separately and give special attention to the shoulders. 
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• Lying prone on your stomach, bring both arms out to the sides, palms facing down, to create the letter T. 
• Start to roll onto your right side by pushing yourself with your left hand. Lift the left leg, bend the knee, and place the left foot behind you on the floor for stability. Rest your right temple on the floor. 
• Keep the left hand on the floor for balance. For an extra stretch, lift the left hand toward the ceiling. 
• Repeat on the other side. 

10. Doorway Pectoral Stretch: A Stretch You Can Do Anywhere

Similarly to the last stretch, the Doorway Pectoral chest stretch exercise is achievable for anyone as no equipment is needed, and you determine the pressure applied. Whether you’re someone with a minimal range of motion or simply need to loosen the muscles – this is perhaps the best chest stretch to perform anywhere.

Starting Position:
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• Stand in the middle of an open doorway, feet side by side.
• Raise each arm to the sides, both bent at a 90-degree angle with your palms facing forward, resting on the door frame.
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Execution:
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• Slowly, step forward with one foot, placing it in front of the other, shifting your weight onto the front leg.
• Lean forward slightly into the movement until you can feel a stretch in your chest and shoulders.
• Be sure to stand upright rather than diagonally lean forward. The weight placed on your front leg should provide a slight lean sufficient for the stretch.
• Hold for 20-30 seconds.
• Return to the starting position by stepping back and relaxing.
• Repeat 3 times.
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Duration: 20 – 30 Seconds

What Muscles Does This Stretch Benefit?
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• Pectorals
• Deltoids
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Mistakes To Avoid:
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• Leaning: While there should be a slight lean when you place your weight on the front leg, you should still sustain an upright position. Leaning your body forward can place stress and strain on your shoulder joints and result in soreness, injury or/ineffective stretch
• Overstretching: If you exert much energy during this exercise, you can tear a muscle. Do not push yourself too hard; stay within your limits. It should not hurt while doing this exercise. 

11. Using a Foam Roller: The Best Stretch for Tight Chest Muscles 

This stretch is Dr.Oliver’s favorite, and most of his patients do it at the end of the day, primarily if they work at a computer. 
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• You will need a foam roller that is long enough to support your head and your butt.
• Lay on the foam roller with your head on one end and your butt at the other
• Put your feet on the floor and bend your knees.
• Open your arms out to your sides, palms up towards the ceiling.
• Move your arms up slowly until you find the point where you feel the initial stretch of your pec, and stop there.
• Hold and breathe until the muscles release – Hold for 1-5 min.
• Raise your arms to increase the stretch, then hold and breathe. The last minute should always be relaxed and enjoyable. Don’t make this stretch aggressive initially. 
• If reaching up does not increase the stretch, bend your elbows, and you’ll notice that it actually increases the stretch in your pec again. Find a point where it’s tight, and then just start breathing. 

12. Camel Pose: A Yoga Pose That Stretches Multiple Muscle Groups 

The Camel Pose is a great movement for those wondering how to stretch after a workout. This popular yoga pose is now utilized across all forms of fitness, and with good reason: it works several muscle groups simultaneously.
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Set Up: This chest muscle stretch is best performed on an exercise/yoga mat.

Starting Position:
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• Kneel on the exercise mat with your feet flat, your body upright, and your hips stacked over your knees. You can place a folded blanket or fold your mat to protect sensitive knees).
• One hand at a time, slowly reach back and grasp the heel of your feet – if you need a little bit more height, you can tuck your toes under to lift).
  

Execution:
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• Once both hands are firmly grasping your heels, bring your hips forward so they are positioned over your knees.
• Bring your head backwards slowly, opening your throat. If this is too uncomfortable, you can keep your chin tucked instead.
• Ensure you lift your chest towards the ceiling and use your fully extended arms to push the chest upwards and open the stretch further softly.
• Hold this position. 
• Gradually return to the starting position by bringing your chin back into your chest, and draw your hands into your hips to support your lower back as you slowly bring your body to the upright position.
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Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
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• Pectorals
• Abdominals
• Quadriceps
  

Mistakes To Avoid:
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• Failing To Keep Your Thighs Upright: The primary mistake that can arise with the Camel Pose is not keeping your thighs upright throughout the stretch and instead allowing them to follow your chest backward, resulting in a more diagonal form. Allowing your thighs to fall backward reduces and can even eliminate any benefit of the Camel Pose for your chest. 

13. Floor Angels: One of the Best Chest Stretches for Improving Posture 

Ranked as one of the best chest stretch exercises for improving posture, Floor Angels work to loosen off the pectoral muscle fibers and reduce rounding of the shoulders, allowing for better everyday posture.

Set Up: You will require an exercise/yoga blanket for this chest muscle stretch.

Starting Position:
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• Lie flat on your back with your feet hip-width apart. All body parts should be resting firmly on the floor.
• Position both arms flat on the floor to the side of you at a 90 degree angle with your palms facing upwards.
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Execution:
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• Keep your body firmly on the ground throughout, and slowly raise your arms over your head until they are fully extended. 
• No hold is necessary for this stretch. Slowly bring both arms back down to the 90-degree position. 
• Repeat this movement for 30 seconds or 10 times for as many sets as necessary until you feel it has been effective. 
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Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
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• Deltoids
  

Mistakes To Avoid:
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• Moving Too Quickly: A common error with dynamic chest stretches is bouncing or moving too vigorously. Performing a stretch too quickly can lead to a pulled muscle, as it can trigger the muscle to tighten to protect itself. To prevent this, gradually elongate into the stretch and bring the arms back down slowly and controlled. 
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14. Pec Release: A Deep Impact Stretch for Chest Muscle Tightness 

The Pec Release is a deep-impact chest stretch exercise strongly recommended for those who want to work on massaging the tightness in their chest. Providing a more intimate stretching method, this is a great option for those who require pulled chest muscle stretches.

Set-Up: You will need a small tennis ball-like for this chest stretch exercise.

Starting Position: 
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• Position yourself standing just a few centimeters away from a wall, facing your body towards the wall.
• Place a small ball, a tennis ball is ideal, on your right pectoral muscle close to your armpit.
• Bring your right arm up to the side of you at a 90-degree angle. Your hand should be roughly level with your head.
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Execution:
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• Lean your right pectoral (chest muscle) into the ball.
• Proceed to move your right arm in an upwards direction until it is straight in the air.
• Move your arm back down to the right angle position.
• Repeat this movement for 30 seconds, moving your arm back up reaching the ceiling and back down. 
• This should be a fairly quick flow with no pauses or holds. 
• Repeat the same sequence on the other pectoral muscle.
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Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
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• Pectorals
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Mistakes To Avoid:
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• Pushing Against The Ball Too Hard: Similarly to other stretches, the pressure from the ball as it presses and massages your pectoral should feel slightly uncomfortable if you are particularly tight; however, it should not be painful. If you feel any sharp pain or discomfort, try reducing the pressure you are applying when pressing against the ball/massage agent. 
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15. Corner Chest Stretch: A Stretch for Everyone 

The Corner Chest Stretch has long been lauded by medical experts and physios as one of the best pulled chest muscles stretches. It allows for an adaptable and controlled stretch to help repair sore muscles without presenting risk of injury.

Starting Position:
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• Stand in the corner of a room and face the wall. 
• Place your forearms and palms on either side of the wall, approximately at shoulder level.
• Your feet should be positioned roughly 1ft away from the corner.
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Execution:
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• Keeping your forearms and palms firmly against the wall and your body straight, lean your body in towards the corner.
• You should only lean until you can feel a stretch across your chest, but not so much that it causes pain or discomfort. 
• Hold for 5-10 seconds. 
• Move your arms further up the wall, keeping the same position of forearms and palms against the wall and repeat the lean and hold.
• Bring your arms back down to the initial position at shoulder level and repeat. 
• Continue this sequence.
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Duration: 30 – 40 Seconds

What Muscles Does This Stretch Benefit?
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• Pectorals
• Deltoids
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Mistakes To Avoid:
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• Bending at the back: It is important to keep your body in a straight line and engaged, preventing any bend along the chain. This can apply pressure to the wrong place, most notably your lower back, and could result in tweaking or injury. 
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16. Chest Opener: A Go-To Stretch for Before a Chest Workout 

The Chest Opener stretch provides one of the most effective stretches to do before a chest workout. Solely targeting your pectorals, this movement is guaranteed to limber you up for Monday’s International Chest Day, so if you were wondering how to stretch your chest muscles for a big workout, we recommend starting her.e.

Starting Position:
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• Begin by standing up straight on a flat surface.
• Straighten your arms and bring them up before you, forming a line from your shoulders and keeping your palms facing each other.
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Execution:
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• Inhale and draw both arms out beside you and then backwards behind your body.
• Lean into the stretch, squeezing your shoulder blades together and drawing your chest outwards.
• Feel your chest open and hold this position. 
• Take several deep breaths and then slowly return, bringing your arms back in front of you with your palms facing each other.
• Repeat this 5 times, or as many times needed until effective.
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Duration: 3 to 5 Seconds per hold

What Muscles Does This Stretch Benefit?
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• Pectorals
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Mistakes To Avoid:
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• Overstretching: Overstretching a movement beyond your range of motion can lead to injury and even straining. If you begin to feel pain rather than a deep stretch, you should stop performing the Chest Opener stretch. 
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17. Bosu Ball Chest Stretch: An Advanced Chest Stretch 

Looking for more advanced stretches for your chest muscles that will work your upper body simultaneously? Interested in adding equipment to your stretching sessions for variety? The Bosu Ball chest stretch exercise provides a challenging movement that is sure to open your chest and limber you up both pre and post workout.

Set Up: You will require a Bosu Ball for this chest stretch exercise.

Starting Position:
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• Begin by assuming a plank position on the floor. However, place your right palm on the Bosu Ball, with the other firmly placed on the mat.
• Your feet should be touching, and your arms/hands at shoulder-width apart.
• The Bosu Ball should be placed to the side of you, sitting just under your right shoulder blade.
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Execution:
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• Lower down from the upright plank position into a low push-up hold. 
• Hold the body just a few inches off the ground, keeping the elbows tucked in by the sides.
• Maintain a tight body and keep the core engaged for the entire hold.
• Hold this position.
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Duration: 30 Seconds Each Arm

What Muscles Does This Stretch Benefit?
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• Pectorals
• Triceps
• Deltoids
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Mistakes To Avoid:
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• Form: Avoid allowing your back and glutes to sink inwards towards the floor, creating an arch in your back. For a secure plank position, your glutes should be tucked and tight and your back should be straight. 
• Ball size: If your stability ball is too big or too small, you may feel unbalanced, and not benefit fully from this chest opener stretch 
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18. Bow Pose: A Yoga Pose for Stretching Your Chest 

Another popular yoga pose turned stretch chest exercises, the Bow Pose works to improve posture as well as strengthening the upper back, both of which have direct effects on how tight our chest muscles are. By improving both of these factors, you are directly improving your chest muscles' flexibility and overall health.

Set Up: It is best advised to perform this chest muscle stretch on a yoga/exercise mat.

Starting Position:
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• Lie flat on your stomach on your exercise mat, keeping your chin on the mat and your hands palm up at your sides.
• Bend your knees and bring your heels as close to your bottom as you comfortably can. Knees should be hip-width apart.
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Execution:
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• Lift your hands and take hold of each ankle. Ensure to wrap fingers around the ankle rather than the top of your feet. Keep toes pointed 
• Inhale, pressing your pubic bone down and drawing your lower belly in and up. Lift the heels away from the bottom while keeping ahold of your ankles.
• Simultaneously, lift your chest, thighs, and head away from the mat. At this point, only your core should touch the floor.
• While in the bow position, slide your shoulder blades down towards each other to open your chest.
• Looking straight ahead, hold the pose for approximately 20-30 seconds, putting focus on your breath, balance and stretch.
• Exhale and release the pose with control. Lowering your head, thighs, chest back towards the mat. Letting go of your ankles, allow your feet to return to the mat while you bring your hands back to your side.
• Rest briefly and repeat the pose until you deem the stretch effective. 
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Duration: 20 – 30 Seconds

What Muscles Does This Stretch Benefit?
The entire front of the body includes the ankles, thighs and groins, abdomen, chest, throat, and deep hip flexors (psoas). 

‍Mistakes To Avoid:
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• Incorrect Grip: Where you position your hands for the bow pose is very important. You should be sure to grab your ankle and not the top of your feet to prevent slipping that would likely occur when holding your feet. 
• Incorrect Form: It is an important part of the Bow Pose to ensure your knees remain hip-width apart. When the knees are positioned too close, this can lead to discomfort in the back while also opening up the hips incorrectly which can lead to straining. 
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19. Walk Up the Wall: A Challenging Stretch for Your Chest 

One for the slightly more advanced, the Walk Up the Wall is a challenging chest stretch exercise that not only opens up your chest, improving your flexibility, but also works on improving your strength. We recommend going slow with this one, gradually perfecting it rather than jumping in at the deep end.

Though advanced, we would encourage everyone to work towards performing this movement; not only is it a great chest opener stretch, but it works a number of other muscle groups, including the triceps.

Set Up: For this stretch we recommend using an exercise mat as well as requiring a space with a wall.

Starting Position:
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• Position your exercise mat in front of a wall, facing vertically away from it rather than horizontally against it.
• Start by assembling a push-up position on your mat, with your hands at the top end of the mat that is furthest away from the wall.
• Hands should be flat on the floor beside your shoulders, head down and your spine neutral.
  ‍
  

Execution:
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• Extend your arms and press up into a plank position.
• Walk your feet onto and then upwards on the wall, while simultaneously walking your hands back toward the wall
• Continue to walk up, one hand back at a time until you are in a complete handstand position – as flat to the wall as you can get. 
• Keep your core engaged and tight and your back straight. 
• Return by walking your hands away from the wall and gradually bringing your feet down as you walk back out. 
• Once you return to the press-up position, with your feet still against the wall, perform a press-up and repeat the movement. 
• Reps are at your discretion. 
  ‍

Duration: Subjective to ability level

What Muscles Does This Stretch Benefit?
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• Deltoids
• Abdominals
• Triceps
• Pectorals
  ‍
  

Mistakes To Avoid:
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• Lack Of Control: It is important to maintain control throughout this stretch. Keep your arms straight and avoid allowing the back to curve. Failure to do so and moving too quickly could result in injury. 
• Attempting Too Many Reps: When you are new to this stretch, it is preferred to do fewer repetitions to ensure the reps you complete are done with proper form and full control. With practice, you can build up the reps you are able to complete with full control. 

20. Lying Pectoral Stretch: A Simple Stretch for Tight Chest Muscles 

If you have ever been to an exercise class that has included a warm up and cool down, the chances are you’ve seen this chest muscle stretch before. Hailed as one of the best stretches before a chest workout, the Lying Pectoral chest stretch exercise works hard to limber up both your pecs and delts, allowing for an effective chest day.

Set Up: This stretch is best performed on an exercise/yoga mat.

Starting Position:
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• Lie flat on your stomach on your exercise mat,
• Reach your arms out to your sides, creating a T shape with your body.
• Bring your right hand just beside your shoulder, palm facing the floor, and keep your left arm fully extended outwards.
• Turn to face your right hand and bend your right leg slightly
• Bend the opposing knee
  ‍
  

Execution:
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• Roll onto the left side of your body, using your right hand to push up and create the stretch.
• Pause when you can feel the stretch in the right
• Hold the stretch for 30-45 seconds. 
• Repeat the stretch on the opposite side.
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Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
‍

• Pectorals
• Deltoids 

Mistakes To Avoid:
‍

• Pushing Your Body Too Much: Pushing the stretch up with your arm beyond your ability can cause a muscle to tear. You should feel slight discomfort during a stretch, but it should never be painful. If you still feel tight following the stretch, repeat the sequence multiple times remaining in your range of motion. 

21. Wall Angels: A Simple Stretch You Can Do at Your Desk 

You may recall earlier when we looked at the floor angels. Iit should come as no surprise that a Wall Angel is basically the same, but performed against a wall. This is perfect for those wanting to stretch their chest while at work and don’t quite fancy sprawling out on the floor.

Starting Position:
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• Position your body with your back and head firmly against a wall.
• Stand with your feet roughly 30cm from the wall and your knees slightly bent.
• Pull your shoulders down away from your ears and bring your arms up at a 90-degree angle at the side of your body, forming a W–like position. 
• Keep your head upright with your gaze ahead of me.
  

Execution:
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• With your elbows and wrists placed against the wall, slowly slide your arms over your head to form a Y position.
• With control, slowly return to the starting position, bringing your arms back down and resuming the 90-degree angle with your elbows
• You should maintain contact with the wall with your back, head, elbows, and hands throughout the movement while keeping the shoulder blades down.
• Repeat.
  ‍
  

Duration: 10 Reps

What Muscles Does This Stretch Benefit?
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• Deltoids
• Trapezius
• Rhombus
  

Mistakes To Avoid:
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• Arching Your Back: By arching your back, you challenge spinal mobility, which is the main purpose of the wall angel. If you can’t keep your lower back in contact with the wall, it means your body is compensating for limited T-spine mobility. Your lumbar spine extends, and your core protrudes in an attempt to extend your shoulders overhead. This compromises the integrity of your spine, and if you make this mistake often, you might inadvertently teach your body to reinforce this harmful movement pattern. 
• Protruding Your Neck: Many people protrude their necks when performing this stretch without realizing it. This could result from straining to reach the overhead position. However, it should be avoided. While it won’t necessarily injure you, it is best to keep your neck tucked in to maximise the benefits of the movement and promote good posture. 
• Rush the Movement: The wall angel is among the few dynamic chest stretch exercises. It is most effective when performed slowly. This slow movement allows you to locate stiffer areas in your spine and work on mobilizing them. 

22. Double Arm Stretch For Chest: The Best Stretch for Your Chest Before a Workout 

It’s upper body day at the gym and you need the best stretches for chest muscles before a workout. The Double Arm stretch for chest has you covered. Not only does this target your pectorals, but it also works to loosen your biceps and deltoids, working three of the primary muscle groups you require in one movement.

Starting Position:
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• Stand up straight with your feet shoulder width apart
• Move both arms up in front of you, keeping arms straight and fully extended with your palms facing toward each other
• Once your arms are fully extended in front of me at chest level, open both arms outwards until they are directly open at shoulder level with palms facing forwards.
  ‍
  

Execution:
‍

• From the starting position, push both arms backwards, opening your chest until you feel a stretch in your chest and hold for a brief moment.
• Release the stretch and move the fully extended arms back together until your palms are near-touching in front of you.
• Once the hands come within an inch of each other, repeat the movement by moving the arms backward and opening the chest by extending your arms slightly behind you.
• Repeat the cycle.
  ‍
  

Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
‍

• Pectorals
• Biceps
• Deltoids
  

Mistakes To Avoid:
‍

• Don’t Overextend: When performing the open arm chest stretch, release all the tension from your body. Let your chest muscles relax before 

23. Kneeling Chest Stretch: An Adaptable Stretch for Everyone 

A great adaptable chest stretch exercise that can be performed by anybody looking to reap the benefits of chest stretches. The Kneeling Chest Stretch is a highly effective stretch that works not just one, but five different muscle groups! A great addition to your pre and post workout chest stretches.

Set Up: You will need a mat or ideally a comfortable surface for this stretch.

Starting Position:
‍

• Position yourself by kneeling on the mat and sitting on your heels.
• Lean back, placing your palms flat on the floor should width apart.
  ‍
  

Execution:
‍

• Press your hands firmly into the ground to lift your chest, arching your back.
• To further the stretch, allow your head to follow the movement, lower it behind me, and stretch through your throat and the front of your chest. 
• Hold the stretch. 
  ‍

Duration: 30 Seconds

What Muscles Does This Stretch Benefit?
‍

• Quadriceps
• Hamstrings
• Deltoids
• Pectorals
• Rectus Abdominis 

Mistakes To Avoid:
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• Not Aligning Your Neck Correctly: You could be incorrectly placing your neck by either under or overextending; this can cause unwanted strain and result in injury. 

24. Reverse Chest Stretch: A Simple Stretch for Your Chest 

Rounding up this list of the best stretches for chest muscles is the Reverse Chest Stretch, a simple yet effective stretch which can be incorporated into anyone’s routine no matter their location and schedule. Whatsmore, this chest stretch exercise also offers benefits to the triceps, latissimus and delts. 

Set Up: You will require a chair or bench to perform this exercise

Starting Position:
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• Begin by facing away from the front of the chair and lowering into a dip position, feet flat on the floor, hip-width apart.
• Position hands at the sides of the chair. Palms should be facing down beside your hips, and fingers should grip the front of the seat. 
• Lower your body off the chair until your back is positioned in front of the seat, or you feel a good stretch in your chest and biceps. Then, your legs are bent, and your elbows form a 90-degree angle.
  

Execution:
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• Once lowered into the dip, extend your posture by comfortably reaching your chest.
• Ensure your head is kept upright, facing forward throughout the entire stretch. 
• Hold this position for the duration of the stretch. 
• Remember to focus on your breathing throughout
  ‍
  

Duration: 30 – 40 Seconds

What Muscles Does This Stretch Benefit?
‍

• Triceps Brachii
• Latissimus Dorsi
• Anterior Delts
• Pectoralis Major
  ‍
  

Mistakes To Avoid:
‍

• Flaring The Elbows: It is important that your elbows remain fixed at the 9-degree angle throughout the exercise, with your triceps fully engaged. Failing to do this could shift the pressure onto your joints and other muscles, removing any benefits this stretch has for your chest. 
• Applying Pressure to The Wrong Place: A common error people make with this stretch is pushing themselves up using their legs rather than the triceps. The Reverse Chest Stretch is designed to open your chest and target your upper arms. If you use your legs to push yourself upwards, the stretch will be ineffective.

Related Reading

‍

• Hamstring Stetches
• Quad Stretches
  
• Ballistic Stretching
• Thigh Stretches
• Types of Stretches
• Dynamic vs Static Stretching
• Best Apps for Stretching
• Best Mobility Stretches
• Best Lower Body Stretches
• Best Stretches for Athletes
• Stretches for Arms

Tips for Optimizing Chest Stretches

Warm Up Your Chest Stretches for Optimal Results

Start your chest stretching routine off right by warming up first. Never stretch “cold,” or from a completely sedentary or resting state. 

A cold, tight chest can shock your muscles and lead to undue strain or injury. Warm up before you stretch by taking a quick walk, jogging in place, or performing another brief cardio workout to increase your heart rate and encourage blood flow to your muscles. 

Combine Chest Stretches With Upper-Back Stretches 

Your chest muscles share a close relationship with your upper-back muscles since they both support your shoulders and neck and aid in posture and upper-body movements. If you’re consistently experiencing tight pectoral muscles, having difficulty getting an adequate chest stretch, or seeing progress, your upper-back muscles may require stretching or development. Include upper-back stretches in your routine to promote overall flexibility and function of the muscles that support your upper body. 

Breathe Deeply and Relax During Your Stretch 

It may be tempting to hold your breath during the stretch as you strain to hold it, but deep breathing is an essential part of stretching because it helps relax your muscles and increases blood flow. If you notice yourself holding your breath as you perform your chest stretches, Take a break and refocus your attention on your inhales and exhales. 

Include Shoulder and Neck Stretches to Improve Your Routine 

Your chest muscles are a central part of your anterior upper body, so you must have the best upper-body routine, including a few accessory movements targeting nearby muscle groups. 

As you stretch your chest, also include shoulder stretches (including rotator cuff movements), arm stretches, and neck stretches to contribute to a healthy, active upper body. 

How To Stretch Your Chest

Here’s a formula for a routine of basic chest stretches:

Start with a warm-up

Warm up before you stretch by taking a quick walk, jogging in place, or performing another brief cardio workout to increase your heart rate and encourage blood flow to your muscles.

Ease into a low-strain stretch

Begin your stretching routine with a gentle, no-weight chest stretch that doesn’t put extra weight on your chest muscles, shoulders, or arms. A popular easy stretch is a hands-behind-your-back stretch. 
‍

• To perform this stretch, get into an upright starting position with your feet shoulder-width apart, shoulders back, and chest lifted. 
• Join your hands behind your back and interlace your fingers. 
• Imagine your chest is lifted and pointed toward the ceiling. 
• Pull your shoulder blades together to increase the stretch, maintaining a lifted position with your chest. 
• Hold for several deep breaths. 
• Other common low-strain stretches include the door frame pectoral stretch, the floor angle, or the tennis ball wall stretch. 
  ‍

Move into a higher-strain stretch

Higher-strain stretches use your body weight to put more strain on your chest muscle, often resulting in a deeper stretch. A joint higher-strain chest exercise is camel pose, a yoga asana that uses the weight of your upper body to serve as a gentle chest opener. To perform a camel pose, kneel on a yoga mat with your knees hip-width apart, back straight, and tailbone slightly tucked. 
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• Place your fingertips at the base of your spine to support your lower back with your hands, then look up and back, slowly leaning backward. 
• As you exhale, reach for your heels, push your glutes forward, and pull up onto your heels, touching your shoulder blades behind you. 
• Hold for several deep breaths. 
• Another common higher-strain chest stretch is the bow pose, another yoga stretch. If you experience pain during these exercises, stop the stretch immediately and consult a physical therapist, personal trainer, or other licensed physical therapy professional. 
  ‍

How To Work Out Safely and Avoid Injury 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. You may need to modify each exercise to attain optimal results based on your needs. Always select a weight that gives you full control of your body throughout the movement. When performing any exercise, pay close attention to your body and stop immediately if you note pain or discomfort.

Incorporate proper warm-ups, rest, and nutrition into your exercise program to see continual progress and build body strength. Your results will ultimately be based on your ability to recover adequately from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. 

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• Improve your performance
• Improving your mobility 
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This will help you feel better, move better, and perform better. 

Pliability is an app that focuses on improving mobility to help you recover from injuries and enhance athletic performance.  It features a library of videos that target sore, stiff, and immobile areas to get you back to your routine in no time. The programs are easy to follow and can be incorporated into any training schedule.  Pliability even has a unique body scanning feature to help identify your problem areas so you can target them specifically. 

Check out Pliability if you want to:
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Related Reading

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• Best Workout Apps for Beginners
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• Best Bodybuilding App
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• Best CrossFit Apps

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