1. Pole Chest Stretch

Stand beside a vertical pole or wall with your arm straight out to the side and holding on. Bend your elbow slightly then rotate your body away from your hand. Keep your shoulder back and your chest puffed out.

 

2. Behind The Back Bar Chest Stretch

Stand or sit with your back to a horizontal bar (a bench press bar setup works well for this stretch). Grasp the bar behind your back, just outside shoulder-width grip with palms down and fingers pointing back, then push forward allowing your shoulders and chest to stretch back.

 

As you are doing this stretch try and look up, raising your head and push forward hard. Vary the grip between pronated and supinated (palms up and palms down) and repeat.

When doing this one, keep your mouth closed to get a better stretch on the upper chest (it sounds strange but it works). Keeping your mouth closed transfers more stretch through the neck and down to the upper chest.

 

3. Pulley Chest Stretch

Hold two high pulleys, bend over and rotate your shoulders so your arms are behind your back. Try going down on your knees. This is similar to having somebody try to force your elbows behind your back. This also gives you a bicep and shoulder stretch.

 

 

 

 

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