Best Chest Stretches for Shoulder Mobility

Best Chest Stretches

These are the best chest stretches to keep your shoulders working properly and increase your Bench Press.

Do one stretch before and after your upper body workouts, but NOT during, as this can decrease strength.


Basic Chest Stretch

Purpose:

  • Improve Shoulder Horizontal Abduction
  • Open Chest Cavity

Focus:

  1. Shoulder Horizontal Abduction (Pectoralis Major, Anterior Deltoids)

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  • With your arms extended out horizontally, grasp a stable object with each hand.
  • Pull your shoulder blades back and down as you push your chest forward until you feel a slight stretch in your chest.
  • Breathe calmly as you relax into the stretch before starting to move through the tension under control.
  • Maintain tension in your back as you pull your shoulders back actively.

Doorway Stretch

Purpose:

  • Open Anterior Chest
  • Free Breathing Muscles of Tension
  • Increase Scapular Elevation/ Depression Function
  • Increase Shoulder External Rotation

Focus:

  1. Scapular Elevation/ Depression Function (Pectoralis Minor)
  • Stand in front of a doorway with your arms raised so that your elbows form a 90-degree angle out to your sides with your palms facing forward.
  • Place your forearms and palms against the sides of the doorway as you step halfway through the structure.
  • Pull your shoulder blades together, back and down as you push your torso forward until you feel a stretch in your chest.
  • To increase the stretch, lean forward while turning from one side to the other.
  • Take deep, relaxing breathes throughout this stretch as it will open your breathing pathways and improve deep breathing function. 

Single Arm Doorway Stretch

Purpose:

  • Open Anterior Chest
  • Free Breathing Muscles of Tension
  • Increase Scapular Elevation/ Depression Function
  • Increase Shoulder External Rotation

Focus:

  1. Shoulder External Rotation (Subscapularis)
  2. Shoulder Horizontal Abduction (Pectoralis Major, Anterior Deltoid)
  • Stand in front of a doorway with one arm raised so that your elbow forms a 90-degree angle out to your side with your palm facing forward.
  • Place your forearm and palm against one side of the doorway as you step halfway through the structure.
  • Pull your shoulder blades together, back and down as you push your torso forward until you feel a stretch in your chest.
  • To increase the stretch, lean forward while turning away from your stretched shoulder.
  • Take deep, relaxing breathes throughout this stretch as it will open your breathing pathways and improve deep breathing function.

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