A Better Way to 'Stretch' Your Pecs
Overview
However, static stretching doesn't always make lasting change. When stretching the pecs, you likely want to keep the range of motion you are gaining.
With that in mind, there's a 'better way to stretch'. And that 'better way' isn't necessarily the stretch itself, but rather a way to address multiple aspects of the muscle.
Specifically, we want to do some soft tissue work on the pecs, a stretch with reps, and then some loaded movement.
This way we get the muscle tension to decrease with the soft tissue work, we put the muscle under tension and longer lengths with the stretch, and we train the overall range of motion with some loaded movement.
The Routine
- 20-30" roll out your pecs with a lacrosse ball or tennis ball
- We are doing this to decrease muscle tension, not 'break' anything down, so the amount of pressure does not need to be extreme
- 10 reps active pec stretch
- We are doing this as a way to do an active, unloaded stretch of the pecs
- 5-10 reps either dumbbell fly or deficit push up
- Here we want to do either a dumbbell fly or deficit push up. I understand some gyms just aren't going to do flys and that is fine, but if I had a choice given what I am trying to accomplish, I would do the fly. I want to really focus on the negative aspect of the rep and use a light weight. You should NOT do this heavy or if there is pain and the deficit push up should be limited to only athletes who have experience doing push ups and bench press and have the requisite strength to control this motion
Other Considerations
Working on just the soft tissue might be the right decision in this case. You have to consider that stretching the pecs does require a certain amount of stress to the shoulder joint. If that stress isn't tolerated (meaning there is pain) then stretching the pecs isn't a good option in that case.
Stretching should always be pain free with the primary feeling being a stretch in the muscle. If you feel it in your shoulder joint, you need to modify the stretch somehow (either by changing your arm position or choosing a different stretch) and focus on the pain free things you can do, like rolling with a lacrosse or tennis ball.
When Should I Do This?
This is a good routine to perform after a workout when you aren't lifting heavy things anytime soon. To roll out, passively stretch, and then actively stretch under load is a lot of work and likely isn't a helpful way to prepare for heavy, intense lifts.
Keep this one available for your movement days, your recovery days, or the mobility work you, but not as warm up.
Need help with your shoulder mobility?
Follow our program, which will show you exactly what to do and how
Need help with your shoulder mobility?
Follow our program, which will show you exactly what to do and how
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Comments
Ryan, why not make contact the frame or a doorframe corner with more the coracoid process with you torso turn, thus eliminating any potential stress to the shoulder anterior capsule? You can do this with arm at the side, or at varied heights similar to what you mentioned. I have never liked the potential of extreme shoulder horizontal abduction or extension that occurs with the typical pect stretch techniques.
Great idea
Any concern with the excessive shoulder extension and anterior humeral glide with deficit pushups?
Yes have to make sure that it's safe for people!
[…] How to Stretch Your Pecs […]
[…] Stretching Your Pecs […]
[…] Stretching Your Pecs […]
[…] How to Stretch Your Pecs […]
[…] it comes to the pecs, it’s important to stay away from just static stretching. A strong pec stretch routine includes massaging the muscles and tissue, followed by active […]
[…] it comes to the pecs, it’s important to stay away from just static stretching. A strong pec stretch routine includes massaging the muscles and tissue, followed by active […]
[…] it comes to the pecs, it’s important to stay away from just static stretching. A strong pec stretch routine includes massaging the muscles and tissue, followed by active […]