CHEST DAY ENTHUSIASTS
Some of the most satisfying exercises in a training split are bench presses, dumbbell flies and pushup variations; nothing beats a solid chest pump after an upper-body concentrated lifting session. However, you’re not alone if you ever feel that your slumped over position after a strenuous day of chest workout. Shoulders pulled forward by stiffness in the chest might round out the upper back.
What Are The Chest Muscles?
The pectoralis major and minor are the two muscles that make up your chest. They start from the shoulder and attach to the sternum, ribs, and collar bone at various locations. These muscles pull the arm across the torso, upward and forward.
Who Would Benefit From Chest Stretches ?
Beware of spoilers: everyone.
If you enjoy performing a lot of pushups or bench presses, your chest could feel constrictive after your workouts. This may contribute to the cause. We tend to drag our shoulders down and forward, which can cause imbalance if you don’t attempt to counteract with back focused workouts and stretching.
Chest stretches are also beneficial for desk workers. Anyone who sits in this manner could benefit from some chest care because the default position of bending over a computer or stooping to look at a phone screen can also be problematic.
These stretches can provide much needed balance for lifters, desk workers and phone addicts alike. Only go as far as you can feel the stretch when attempting new stretches. Don’t exert more force than what your range of motion will allow these movements to cause.
Top 4 Chest Exercising Poses
Seated Chair Stretch
Method:
- Put your fingers together behind your head.
- Till you feel a stretch in your chest, pull your elbows back.
- Put your fingers in the goalpost position, with your elbow at a 90-degree angle and your fingers pointed up, if you have trouble getting them behind your head. It will work as intended.
- For three to five seconds hold. Try to complete ten repetitions.
Single-Arm Chest Stretch With Rotation
Method:
- Take a seat and hold on to one side of the chair’s bottom.
- Exhale deeply and shift your body away from the chair’s arm.
- For three to five seconds hold. 10 reps on each side is the goal.
Quadruped Kneel Pectoral Stretch
Method
- Begin on all fours in the quadrupedal position.
- Straighten one arm and extend it to the side.
- Spin aside the extended arm and press the shoulder down toward the floor. Ensure that the hand remains still and flat on the ground.
- Drop down to a comfortable depth.
- Hold for three to five seconds. Try to complete ten repetitions.
Scorpion Chest Stretch
Method
- With your arms out to your sides at a 90-degree angle, lie flat on the ground.
- To create the scorpion pose, raise one leg and twist the other until the foot touches the floor.
- Maintain the stationary leg and the parallel-sided arm parallel to the floor, palm down.
- Press lightly into the floor with the other arm to assist the rotation and deepen the stretch.
- Hold for three to five seconds. 10 reps on each side is the goal.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.