8 Best Chest Stretches

The Best Chest Stretches for Mobility and Recovery

The chest is often one of the most worked muscle groups, whether you're hitting heavy bench presses, powering through functional fitness workouts, or even just engaging in daily activities that require pushing motions. We tend to train the chest hard. But do we stretch it enough?

Your chest isn’t just one big muscle. It’s made up of several different muscles that work together.

• Pectoralis major – The big, powerful muscle responsible for the majority of your chest’s movement.

• Pectoralis minor – A smaller muscle underneath the pec major that helps with shoulder stability.

• Serratus anterior – Located along the ribcage, this muscle plays a big role in shoulder mobility.

• Subclavius – A small muscle under the collarbone that assists with arm and shoulder movement.

When you train these muscles intensely, incorporating chest stretches is key to keeping them flexible, mobile, and injury-free. Here are some of the best chest stretches to help you recover and improve your range of motion. Don’t forget to check my list of chest exercises, as well as chest mobility exercises!

1. Standing Chest Opener

This is a great stretch to counteract the effects of tightness from chest pressing movements. It helps to open up the chest and improve shoulder mobility by stretching the pectoralis major and minor.

Here’s how it’s done:

1. Stand straight with your feet about hip-width apart.

2. Clasp your hands behind your back and straighten your arms.

3. Pull your hands slightly away from your body while opening your chest.

4. Hold for 20-30 seconds, breathing deeply.

2. Doorway Stretch

Perfect for opening up tight pecs, especially if you spend a lot of time sitting or doing lifting heavy. This stretch deeply targets the pectoralis major and anterior deltoid, promoting better posture and flexibility.

1. Stand in a doorway and place your hands on either side at shoulder height.

2. Step one foot forward and gently press your chest through the doorway.

3. Hold for 20-30 seconds, then switch feet.

3. Wall Chest Stretch

This stretch isolates the pectoralis major and minor, improving shoulder rotation and flexibility. It’s excellent for alleviating tightness caused by repetitive pushing motions. I do this stretch nearly every evening myself.

1. Place one hand on a wall at shoulder height with your arm extended.

2. Slowly rotate your torso away from your hand until you feel a stretch.

3. Hold for 20-30 seconds, then switch sides.

4. Foam Roller Chest Stretch

A passive stretch that allows gravity to do the work, this stretch opens the pectoralis major, minor, and anterior deltoids, relieving tightness from heavy lifting and improving thoracic mobility.

1. Lie on a foam roller lengthwise with your spine aligned.

2. Extend your arms out to the sides, palms up, in a "T" shape.

3. Let gravity pull your arms down for a deep stretch. Hold for 30 seconds.

5. Chest Stretch on a Stability Ball

This stretch offers a release for the pectoralis muscles while also engaging the core and spine. It’s excellent for improving flexibility and counteracting the effects of a tight chest from strength training. Be sure to be gentle at first as you don’t want to injure your back.

1. Sit on a stability ball and slowly walk your feet forward until your back is resting on the ball.

2. Let your arms open wide, palms facing up.

3. Allow gravity to gently pull your arms down, stretching your chest. Hold for 20-30 seconds.

6. Seated Chest Stretch

A simple but effective stretch, this targets the pectoralis major, minor, and anterior deltoid while improving flexibility in the shoulders and chest.

1. Sit on the floor with your legs crossed or extended.

2. Place your hands behind you on the floor, fingers pointing away from your body.

3. Push your chest forward and lift your chin slightly to enhance the stretch.

4. Hold for 20-30 seconds.

7. Cross-Body Shoulder Stretch (Chest Variation)

While this stretch primarily targets the shoulder muscles, it also provides a deep stretch for the pectoralis minor and anterior deltoid, improving flexibility and reducing stiffness.

1. Extend one arm across your body at shoulder height.

2. Use your opposite hand to gently pull your arm closer to your chest.

3. Hold for 20-30 seconds, then switch arms.

For more mobility exercises and routines, check out my Stretching and Mobility Programs.

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More Chest Exercises

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More Stretches