23 Effective Chest Stretches after Workout for Faster Recovery

Feeling stiff and sore after a chest workout is typical, but it doesn’t have to be your reality. Incorporating chest stretches after your workout can help you feel loose, pain-free, and energized. It’s about recovering faster, improving flexibility, and building strength without letting tightness or soreness hold you back. In this article, you’ll discover some of the best stretching excercises for your chest that can enhance your post-workout routine and keep your body performing at its peak.
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For those looking to up their stretching game, the Pliability mobility app can be a fantastic tool. It offers tailored mobility exercises to help you recover and improve flexibility, so you can enjoy your workouts and feel great afterward.

Why Should You Stretch after an Upper-Body Workout?

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:

• 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.

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 also help prevent strain or injury. 

Simple and Effective Chest Stretches

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 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.”

Which Muscles Should You Stretch After an Upper-body Workout?

It all depends on what muscles you targeted during your routine. For instance, if you did a lot of pushing or pressing movements, think chest exercises like bench presses, or shoulder exercises like overhead presses. 

It’s essential to stretch the big muscles in the front of your body, like your pectorals (chest muscles) and your deltoids (shoulders). Because your triceps (the muscles on the backs of your upper arms) assist in these pushing movements, you’d also want to do some arm stretches to loosen up those.

Pulling & Upper-Back Stretches

Suppose your workout included a lot of pulling work, like pull-ups or chin-ups, rows, or curls, you’d want to stretch out your lats, the large muscles on your back, as well as your lower traps with upper-back stretches. Because your biceps (the muscles on the front of your upper arms) assist in pulling exercises, you may also want to stretch them.

You may also just want to do moves that target a particularly tight area, or ones that simply feel amazing for your body. For example, neck stretches are great after most upper-body workouts, as are mobility stretches that loosen up your wrists, especially if you’ve been working with dumbbells or doing exercises like push-ups where you’re in a high-plank position.

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 greater range of motion in your shoulders and maneuver through a variety of movement patterns without pain or strain. 

Additionally, the timing of your chest stretch can either 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 help warm up your muscles, improve blood flow and circulation, and help you increase your range of motion smoothly.

Why Stretching Your Chest Matters

Adding in post-workout static stretches (the kind that are held for a set length of time) helps restore length to the muscles you’ve tightened during exercise, keeping you flexible and pain-free. 

• Improve flexibility: Research has shown that stretching can help improve flexibility. Chest stretches can also improve your performance in physical activities and reduce injury risks.
• Improve range of motion: Doing warm-up stretches before your chest workout will help you extend further in the extension positions of the stretches, thereby improving your range of motion.
• Improve posture: Overtraining the chest muscles could lead to rounded ape-like shoulders if you don’t work on stretching the chest muscles to their optimal length to prevent poor posture.
• Better circulation: Chest stretches will improve your circulation and ease muscle recovery after your workout.
• Reduce soreness of tight muscles: Post-workout chest stretches will help return your muscles to their resting length faster, thereby reducing soreness and preparing the muscles for the next workout.
• Increase muscle strength: If you prepare for your chest workouts with dynamic stretches, your range of motion will be more effective, which has a direct positive impact on strength building.
• Reduce injury risks: Muscle strain or injury is a real risk when you neglect to ensure your muscles are supple and pliable, and ready for the workload by performing the necessary stretches.
• Better breathing: Breathing techniques play a significant role in any type of exercise, from yoga to strength training. Your chest muscles play a crucial role in proper breathing because they are attached to the rib cage and are responsible for the contraction and expansion of your rib cage.

How Long Should You Stretch For?

Stretching after your session, whether we’re talking about a full-body routine, one filled with upper-body strength exercises, or even a quick arms workout, doesn’t have to be complicated, and it doesn’t need to take a whole lot of time either.

If you’re just getting started, begin by holding each stretch for about 30 seconds, working up to a minute as your body gets used to the moves. Your entire stretching routine post-workout doesn’t need to be long, either. Shoot for roughly the same duration as your warm-up, or 5 to 10 minutes.

Stretching Tips & Cooldown Moves

As you stretch it out, keep some of these key things in mind: “Slowly move into the stretch, then hold; don’t bounce, as it can sometimes lead to injury; and don’t stretch into pain—only stretch until you feel tension,” Giordano says. “If you feel pain, stop and contact your doctor or physical therapist,” he says.

Below, we’ve rounded up some of the best stretches to do after an upper-body routine. From chest stretches to triceps stretches to upper-back moves that loosen up your traps, you’ll be sure to find some new ones to slot into your cooldown.

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• Does Stretching Build Muscle
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23 Effective Chest Stretches After Workout

1. Upper Trapezius (Neck) Stretch

Target Muscles: Trapezius

How to Perform:

• Stand or sit tall and place one hand on your lower back
• Use your other hand to pull your head toward your shoulder gently
• Ensure your shoulders remain relaxed
• Hold for 30 seconds and switch sides
  

Tips: Keep your back straight and avoid slumping to maintain form.

2. Cross-Body Shoulder Stretch

Target Muscles: Deltoids

How to Perform:

• Stand or sit tall. Cross one arm over your body
• Use your opposite hand to pull it toward your chest gently
• Hold for 30 seconds and repeat on the other side
  

Tips: Keep your elbow below shoulder height to protect your shoulder joint.

3. Overhead Triceps and Shoulder Stretch

Target Muscles: Triceps, Shoulders

How to Perform:

• Stand or sit tall. Bring one arm overhead, bend at the elbow
• Use your other hand to pull your elbow gently
• Hold for 30 seconds and switch sides

Tips: Keep your bicep close to your ear and avoid pulling directly on your elbow.

4. Reclined Spinal Twist

Target Muscles: Back

How to Perform:

• Lie face up, arms out to the sides
• Hug your knees to your chest and drop them to one side
• Twist your torso in the opposite direction
• Hold for 30 seconds and switch sides
  

Tips: Keep your shoulders flat on the floor and move gently to avoid irritation.

5. Biceps Stretch

Target Muscles: Biceps

How to Perform:

• Sit with feet flat, knees bent.
• Place your palms behind you, fingers pointing away
• Slide your butt away from your hands
• Hold for 30 seconds
  

Tips: Engage your core to prevent your back from slumping.

6. Puppy Pose

Target Muscles: Back, Chest

How to Perform:

• Start on all fours, walk your arms forward.
• Push your hips back halfway toward your heels.
• Press through your palms to engage your arms.
• Hold for 30 seconds
  

Tips: Keep your arms straight and engaged for a deeper stretch.

7. Chest Stretch

Target Muscles: Chest

How to Perform:

• Stand tall, interlock fingers behind you
• Push your arms up, keeping your back straight
• Hold for 30 seconds

Tips: Squeeze your shoulder blades together to enhance the stretch.

8. World’s Greatest Stretch

Target Muscles: Thighs, Back

How to Perform:

• Start standing, feet together
• Step forward with your right foot into a lunge
• Place your left hand on the floor and twist your upper body
• Hold for 30 seconds and switch sides
  

Tips: Keep the back leg straight for a better stretch.

9. Lying Pectoral Stretch

Target Muscles: Pectorals

How to Perform:

• Lie facedown, arms extended to the sides
• Push off with your left hand, roll onto your right side
• Hold for 30 seconds and switch sides
  

Tips: Move slowly and only stretch as far as comfortable.

10. Child’s Pose

Target Muscles: Shoulders, Back

How to Perform:

• Kneel, knees wider than hip-width
• Sit back on your heels and fold forward
• Extend your arms in front, forehead on the floor
• Hold for 30 seconds

Tips: Press your chest and shoulders toward the floor for a deeper stretch.

11. Wrist Extension Stretch

Target Muscles: Wrist Extensors

How to Perform:

• Extend one arm forward, palm facing up
• Use your opposite hand to pull back on your fingers
• Hold for 30 seconds and switch sides
  

Tips: Keep your arm straight to target the wrist extensors.

12. Wrist Flexion Stretch

Target Muscles: Wrist Flexors

How to Perform:

• Extend one arm forward, palm facing down
• Use your opposite hand to press your fingers down
• Hold for 30 seconds and switch sides
  

Tips: Keep your arm straight to target the wrist flexors.

13. Cobra Pose

Target Muscles: Chest, Back, Hips

How to Perform:

• Lie on your stomach, hands under your shoulders
• Inhale, press through your palms, lift your chest
• Hold for 10 seconds, repeat 4-7 times

Tips: Don’t straighten your arms completely, and keep your shoulders relaxed.

14. Camel Pose

Target Muscles: Pectorals, Abdominals, Quadriceps

How to Perform:

• Kneel on a mat, feet flat.
• Reach back, grasp your heels
• Lift your chest, hold for 30-45 seconds
• Return to the starting position slowly.
  

Tips: Keep your thighs upright to maximize the stretch.

15. Reverse Chest Stretch

Target Muscles: Triceps, Latissimus Dorsi, Deltoids, Pectorals

How to Perform:

• Sit on a chair’s edge, feet flat
• Push through your arms, lift your hips off the chair
• Extend posture, push chest forward
• Hold for 30-45 seconds

Tips: Focus on breathing to maintain form.

16. Pec Release Stretch

Target Muscles: Pectorals

How to Perform:

• Stand close to a wall, place a tennis ball on your pec
• Lean into the ball, move your arm up and down
• Repeat for 30 seconds, switch sides

Tips: Keep the pressure uncomfortable but not painful.

17. Bow Pose Stretch

Target Muscles: Ankles, Thighs, Groins, Chest

How to Perform:

• Lie facedown, bend knees, grab ankles
• Inhale, lift heels, chest, and thighs
• Hold for 20-30 seconds, release slowly
  

Tips: Grip your ankles, not your feet, to prevent slipping.

18. Kneeling Chest Stretch

Target Muscles: Pectorals, Abs, Quads, Hamstrings, Deltoids

How to Perform:

• Kneel, lean back, palms on the floor
• Press hands, lift chest, hold for 30-45 seconds
• Return to the starting position

Tips: Keep your neck comfortably leaned back.

19. Behind-the-back Elbow-to-elbow Grip

Target Muscles: Shoulders, Chest

How to Perform:

• Stand or sit, arms hanging by your sides
• Squeeze shoulder blades, bring arms behind, grip elbows
• Hold as you breathe deeply
  

Tips: Keep your shoulders pressed down.

20. Above-the-head Chest Stretch

Target Muscles: Shoulders, Chest

How to Perform:

• Stand or sit, bend your elbows, and interlock your fingers behind your head
• Squeeze shoulder blades, move elbows back
• Vary hand height as needed
  

Tips: Adjust hand height to emphasize different muscles.

21. Bent-arm Wall Stretch

Target Muscles: Chest

How to Perform:

• Assume a split stance at a wall or doorway
• Bring one arm up, and place your palm on the wall
• Press chest through, hold, then repeat on the other side
  

Tips: Vary arm height to stretch different sections of the chest.

22. Extended Child’s Pose on Fingertips

Target Muscles: Upper Body

How to Perform:

• Kneel, sit back onto your heels, separate knees
• Bend forward, walk hands out, come onto fingertips
• Melt chest toward the floor

Tips: Keep fingertips engaged for a deeper stretch.

23. Side-lying Parallel Arm Chest Stretch

Target Muscles: Chest, Shoulders

How to Perform:

• Lie on your stomach, arms out to the sides
• Roll onto one side, lift the opposite leg, place the foot on the floor
• Keep your hand on the floor or lift it toward the ceiling
• Repeat on the other side
  

Tips: Adjust arm position to target specific areas.

Related Reading

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• Stretching for Bodybuilders
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• Golf Stretches for Seniors
• Static Stretches for Football
• Stretching for Runners
• Stretches for Weightlifting
• Golf Stretches for Rotation
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• Dynamic Stretches Before Workout
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Related Reading

• Golf Shoulder Stretches
• Stretches Before Bench Press
• Stretching for Bodybuilders
• Golf Stretches for Back
• Golf Stretches for Seniors
• Static Stretches for Football
• Stretching for Runners
• Stretches for Weightlifting
• Golf Stretches for Rotation
• Stretches for Gymnastics
• Dynamic Stretches Before Workout
• Pre Golf Stretches

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