Pec Stretch Techniques for Bodyweight Exercises

Pec Stretch Techniques for Bodyweight Exercises (Image Source: Shutterstock)

Stretch Smart to Reverse the Effects of Rounded Shoulders and “Text Neck”

Carrying out bodyweight exercises, like pushups, pullups, and dips, are great tools to exercise the pecs and surrounding muscles. Bodyweight exercises also carry a smaller injury risk because many of them mimic more natural movements that encourage flexibility.

Pec Stretch in a Doorway: An Effective Technique for Flexibility

Stretching the pecs with the help of a doorway is a safe and sound method for getting the muscles warmed up before a bodyweight workout. Stretching in a doorway is simple, and includes:

  1. Resting the palms on the doorframe while keeping the arms at a 90-degree angle. You should be standing up straight while inside the doorway.
  2. Step forward with one foot to feel the stretch in the chest. An active stretching process would include multiple repetitions of stretching, followed by relaxation by bringing the foot back. Be sure to not lean forward during stretching to ensure the body receives maximum benefit.

Pec Stretch On A Foam Roller: Iron Out Stress and Tension

The foam roller is an effective tool to massage the body and stretch your pecs before bodyweight exercise. Many foam rollers can be purchased for a low price. Just a few minutes with a roller can relieve large amounts of stress, worry, and tension. Stretch your pecs with a foam roller by following the below steps:

Foam Roll: Pectoralis Stretch — Coury & Buehler PT
  1. Lie down on the roller. Keep your feet flat and arms stretched out to the side.
  2. Open up your arms to feel the stretch in the chest. Some choose to make large circles with the arms for a fuller stretch. Be sure to not force a large rotation if it feels uncomfortable.

What Types of Foam Rollers are Most Effective For Different Pec Stretch Techniques?

There’s a variety of foam rollers on the market. The product is a pretty simple exercise tool, but some companies make bold claims about rollers that offer additional features and functionality for the body.

Take Bodyweight Workouts to the Next Level With Hero WODs

While bodyweight workouts are a great way to get in shape, routines of pushups or pullups can get monotonous. A unique way to take advantage of all bodyweight workouts have to offer? A Hero WOD (workout of the day).

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1-mile run

Supercharge Your Workouts with a Six-Week Challenge

Getting solid fitness results comes through hard work. Another great way to reap the benefits of bodyweight exercises is to tackle a six-week challenge. It might seem a bit crazy that change can be seen in a few weeks, but many take the challenge (especially in the CrossFit world) and come out transformed.

Proper Pec Stretches = Proper Performance During a Workout

Don’t skip out on your pre-workout preparation. Stretching helps get the muscles ready for exercise, which can equate to a better workout.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store



We’re a BIPOC-owned mental health and wellness company. We create expert-driven content specifically designed to help you become 1% better each day.