Written by Shane Mclean | ACE CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Most people enjoy training their chest hard, in attempt to make it bigger and stronger. And while that's definitely great, making sure your chest muscles retain flexibility, so your shoulder joint and scapula can move through a full range of motion, is just as important. Interestingly, some chest exercises like dumbbell bench press act as a form of dynamic stretching, that is, if you actually use a full range of motion. Nevertheless, tension and tightness can still build up in the chest. That's where chest stretches come into play...
Here we will look at your chest muscle anatomy, movements of the chest, benefits of stretching the chest, and 10 of the best stretches for tight chest muscles. Our goal here is to help you move better, feel better, and look better!
CHEST MUSCLE ANATOMY
The chest is the part of your body from your neck to your upper abdomen. The main muscle that makes up the chest is the pectoralis major, which is a large superficial muscle that runs at different angles across the chest area.
The pec major has two major attachment points - the clavicular head (upper chest) and the sternal head (lower chest). They are called this because the clavicular head originates at the anterior surface of the medial half of the clavicle (collar bone) and the sternal head originates at the anterior surface of the sternum. Both these attachments insert on the humerus and control the majority of the upper body pushing movements as well as stability for pulling movements.
Underneath your pec major, you have the pectoralis minor. The pec minor helps control and stabilize your scapula (shoulder blades).
If either of these muscles are tight, it can lead to reduced range of motion, and thus, poor movement and strength performance.
MOVEMENTS OF THE CHEST MUSCLES
The chest controls most of the movement of the arms and shoulders and if the chest muscles are tight and not able to achieve full range of motion it will affect the following movements:
- Shoulder Extension/Adduction: i.e. Chin-ups, pull-ups
- Shoulder Flexion: i.e. Front raises
- Horizontal Adduction: i.e. Bench press
- Internal Rotation: i.e. Cable internal rotation
The chest muscles are often called the hugging muscle (horizontal adduction) and a strong and flexible chest with a full range of motion is needed for things like tackling an opponent, throwing or hitting with power, pushing yourself up off the ground, and of course, to hug your loved ones and friends.
If your pec muscles are overly tight, it will truly affect everyday tasks and can cause slouched posture, which brings on all types of other issues.
THE BENEFITS OF STRETCHING YOUR CHEST
Most lifters want to build a muscular chest but give no thought to stretching it because who has time for that? Here there are a few important benefits of making time for stretching your chest:
- Better Breathing: Because the chest muscles are attached to the ribcage, they support breathing through the expansion and contraction of the ribcage. If your chest muscles are tight this may affect your ability to breathe deeply. During high-intensity exercise, this becomes more important.
- Improved Performance: A tight muscle will not be able to go through its fullest range of motion and the pecs are no different. When your chest is tight it may decrease your performance on the sporting field and leave gains on the table in the gym. Tight chest muscles = poor shoulder mobility.
- Improved Posture: Overtraining the chest combined with poor posture will result in the dreaded ape-like rounded shoulder posture. Stretching the chest to help return the muscle to its optimal length will prevent this from happening.
- Better recovery and injury prevention: Stretching the chest after a workout will help the muscle return to its resting length faster and may help reduce soreness. Improved posture combined with a good range of motion means you’ll be less likely to strain your chest muscles.
DYNAMIC CHEST STRETCHES VS STATIC CHEST STRETCHES
There are two different types of stretches we will do for the chest, static and dynamic stretches. Static stretching is where you stand, sit, or lie still and hold a stretch at the end of the range of motion for a extended period of time. For example, chest doorway stretch held for 1 minute. These types of stretches are best done at the end of your training when your muscles are warm.
Dynamic stretching as the name implies involves controlled movements through a full range of motion to help prepare the body for the work ahead. For example, standing arm circles before an upper-body training. These types of stretches act as a warm-up before your training and are usually performed for reps (with short holds at the end range of motion if applicable), rather than time.
WHEN'S THE BEST TIME TO STRETCH
Most people think you are only stretching muscles when doing stretches, but this is wrong. The fascia which surrounds the muscle like a net is also getting stretched. Think of the fascia as taffy. When it is cold it is harder to pull apart but when it is warm, it’s easily stretched.
Therefore, the best time to stretch your chest muscles is after a workout, like these at home chest workouts, when the muscles are warm. But that doesn’t mean stretching when your cold is bad, you just need to be more gentle when stretching cold (i.e. in the morning or before a workout).
This is why dynamic stretches are best done before a workout. What it does is release muscular tension to help get your muscles ready for the work ahead. Static stretches are best after the workout when your muscles are warm. Either way you should be incorporating a stretching routine into your training that is done before and after workouts.
If you want to do some static stretching before your workout, keep the hold times low. Doing sets of 10-15 seconds will do the trick. This combined with a few dynamic stretches will have you covered. When stretching after a workout anywhere between 30 seconds and two minutes of static stretch works well.
THE 10 BEST STRETCHES FOR YOUR CHEST
Here are 10 of the best chest stretches you can do...
1. Kneeling Chest Opener Stretch
Being in the kneeling position with your arms overhead will not only stretch out your chest but your shoulders and lats too. Be careful not to overarch the lower back to achieve a bigger stretch. This is a no-no.
How to:
- Have a chair or bench at around hip height and at arm’s length.
- Kneel down on your knees with your toes on the ground.
- Place your arms on the bench and put your head between your arms and lower the head down slightly.
- Actively reach forward to feel a better stretch.
Static: Hold for 30 seconds to two minutes
Dynamic: Move in an out of the stretch for 8-10 reps with short holds each rep.
2. Standing Arms Backward Chest Stretch
Probably one of the easiest stretches to do but also one of the most effective chest stretches. This will also stretch the anterior shoulder and biceps making it a great upper body stretch. Putting your arm behind your back can be painful so let pain be your guide when performing this stretch.
How to:
- Stand up straight with your shoulders down and chest up.
- Reach behind your back with both arms and hold your hands together.
- Straighten your elbows and puff your chest out to feel a stretch.
- Raise your arms up higher to feel a more intense stretch.
Static: Hold for 30-60 seconds.
Dynamic: Hold for 10 seconds, then release, and repeat for 3-5 reps.
3. Standing Wall Bar Chest Stretch
Similar to the stretch above but you’re holding something solid behind you at shoulder-width apart. This stretch will open up your chest more and you can make it more or less intense by raising or lowering your arms, depending on your mobility. This will stretch the anterior shoulder and biceps too. Again, let discomfort be your guide here.
How to:
- Wall bars are great but anything solid you can hold on to with your wrists in neutral works here.
- Stand up straight with the wall bars arm’s length behind you.
- Reach behind you and take a good grip with your hands shoulder-width apart.
- Puff your chest out to feel the stretch more.
Static: Hold for 30 seconds to 2 minutes.
4. Standing Bent Arm Door Chest Stretch
The classic doorway stretch is probably the best known of all the chest stretches. This will open up your chest muscles and anterior shoulder for better posture and shoulder mobility. Because the shoulder is in a vulnerable position be careful not to overstretch as this may hurt the shoulder joint.
How to:
- Stand side onto a doorway or door and stand tall.
- Bend your elbow 90 degrees and bring up to shoulder height with your hand up and facing forward.
- Place your upper arm and elbow against the doorway and lean into it to feel a stretch in your chest.
- 30 seconds to one minute works well.
- Repeat on the other side.
Static: 30-60 second holds.
Dynamic: Hold for 5-10 seconds, then release. Repeat for several reps each side.
5. Standing Straight Arm Chest Stretch
Stretching your chest one side at a time will help you have mobility/flexibility differences between sides. This will stretch the shoulder and biceps and you can vary your intensity by how far you will reach back with your hand.
How to:
- Stand side onto a wall at arm’s length.
- Place your hand flat of the wall at shoulder height.
- Slide hand back until you feel a stretch.
- Hold for 30 seconds to one minute.
- Repeat on the other side.
Static: 30-60 second holds.
Dynamic: Hold for 5-10 seconds, then release. Repeat for several reps each side.
6. Seated Shoulder Extension Stretch
Being on the ground in a seated position gives you increased stability to help you maximize the stretch of your chest muscles and anterior deltoid. This is a great posture reset because this exercise encourages you to sit up straight to get the best out of this exercise.
How to:
- Sit on the ground with your knees bent at 90 degrees and feet or heels on the ground.
- Lean back and place your hands on the ground with your chest up and shoulders down.
- You should feel a stretch in your chest, anterior shoulder, and biceps.
Static: Hold for one to two minutes.
7. Chest Opener & Thoracic Extension Stretch
This one is similar to the kneeling chest opener stretch, except you are standing, making more of a full-body stretch. Here you will feel the lower back and hamstrings more because you’re in a modified hinge position. If you’re suffering from lower back pain or have any shoulder issues let pain, be your guide here. By the way, this one stretches through flexion of the shoulder, whereas the previous exercise (number 6) did so through shoulder extension, making them a good combination.
How to:
- Stand arm’s length to a weight bench or something solid at around hip height.
- Hinge back and reach your arms forward and hold the weight bench with arms straight.
- Place your head between your arms and look at the ground.
- Feel a stretch in your chest, lats, upper back, and hamstrings.
Static: Hold for 30 seconds to two minutes
Dynamic: Move in an out of the stretch for 8-10 reps with short holds each rep.
8. Dynamic Chest and Front of Shoulder Stretch
The chest and shoulder stretch has you gripping a bar/pvc/band at shoulder-width apart and moving back behind your head and back to your thighs. This helps open up your chest and anterior shoulder to get this area ready for the work ahead. Be careful not to get any extra range of motion by overarching your back. Be guided by your shoulder mobility here.
How to:
- Hold a bar (or resistance band or rope/towel) at arms-length and shoulder-width apart while standing up straight.
- Pull the bar up top of your chin by bending your elbow.
- Externally rotate your shoulders to get the bar overhead.
- Open up your chest to feel a stretch and pause for a second.
- Return to the starting position and repeat for 6-12 reps.
9. Dynamic Open Arm Chest Stretch
A nice simple dynamic stretch that opens up the chest and anterior shoulder that contracts and stretches the chest to get it ready for the work ahead. Open up as far as you comfortably can, feeling the stretch in your pecs. This is a good first exercise in a dynamic warm up.
How to:
- Stand up tall and raise your arms at to shoulder height and place the palms of your hands together.
- Move your arms apart horizontally to your arms form a T.
- Feel your chest open up and return to the starting position.
- Do anywhere from 10 to 20 reps.
10. Dynamic Arm Crossover
Similar to the movement above except you’re crossing over your arms and bending the elbows. This gets the biceps and upper back more involved while dynamically stretching the chest. Switching which arm is on top works well here for rhythm and balance.
How to:
- Start with your arms out to the side shoulder height with your hands facing the ground.
- Cross your arms over as you bring them around your torso by bending your elbows.
- Return to the starting position and repeat continuously for reps.
- 10 to 20 reps works well here.
If you have any questions about stretching your chest, please feel free to leave a comment below.
More Resources on Stretching:
Shane Mclean
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