Written by Patrick Dale, PT, ex-Marine

Google “chest exercises”, and you’ll be bombarded with thousands of results, most of which will be variations of the bench press, push-ups, and dips. Of course, that’s only to be expected as these ARE arguably the best movements for building bigger, more muscular pecs.

However, there is more to chest training than building strength and size. You also need to develop your flexibility.

Flexible muscles can work through a larger range of motion than tight muscles and are usually less prone to injury. Whatever your training goal, your upper body workouts should include strengthening AND stretching exercises for your pecs.

We’ve published dozens of articles about chest building, so it’s high time we addressed the issue of chest stretching.

In this article, we reveal why and how to stretch your pecs.

While you don’t need a degree in functional anatomy to be able to stretch your chest, learning a little more about your muscles may help you train it more effectively. If nothing else, after reading this section, you’ll be able to dazzle your friends, family, and co-workers with your newfound anatomical knowledge!

Known as your pecs for short, this is the most significant chest muscle. Its main functions are horizontal flexion, adduction, and medial rotation of your shoulder joint. While the pecs are a single muscle, they are made up of several groups of fibers, often referred to as heads.

Because of the different orientations of the pec muscle fibers, you need to adjust the angle of your arm up and down to stretch all the parts of your pecs. Think of this like doing bench presses, where you do incline, flat, and decline movements to hit the upper, mid, and lower pec fibers. Apply this same logic to stretching your chest.

The Pec minor is a thin, flat muscle that lies underneath the pec major. It assists your pec major during most chest exercises and prevents your shoulders from lifting as you move them. Pec minor does not contribute much to chest size, but it’s still an important muscle.

So, why should you spend your valuable training time stretching your chest? Good question! The benefits of regular chest stretching include:

Your pecs control your shoulders, and if they are tight, you won’t be able to move your arms through their full range of motion. This will mean that you won’t be able to lower your weights as far during dumbbell flyes, won’t be able to descend as far during dips, and you may even struggle to push your arms over your head during shoulder presses.

Tight pecs can make many exercises difficult, uncomfortable, and even less productive as a full range of motion is critical for building muscle mass and strength.

Posture is the alignment of your joints, which can be good or bad. Tight pecs will pull your shoulders forward into an internally rotated position and may cause your upper back to become hunched. This rounded posture makes you look weaker and older than you really are.

Poor posture is also linked to upper back and neck pain. It can adversely affect shoulder mechanics, possibly leading to shoulder pain, wear and tear, and injuries.

As your tight pecs pull your shoulders forward into a hyperkyphotic or hunched position, your chest cavity collapses inward, which may reduce lung capacity. Stretching and opening your chest can improve your breathing efficiency, leading to more energy during your workouts and life in general.

Tight pecs can put your shoulders in a mechanically disadvantageous position where they’re both protracted (push forward) and internally rotated. This position puts a lot of pressure on the articular surfaces of the point and the connective tissues.

People often try fixing these problems with rotator cuff and upper back exercises like face pulls. Still, as tight pecs are probably the cause, any strengthening exercises should be accompanied by regular pec stretching.

Lots of chest training combined with habitual sitting means that most people’s pecs are gradually shortening and tightening. This is called adaptive shortening, meaning your pecs adapt to being in a constantly shortened state. Stretching will help reverse this trend and stop adaptive shortening from occurring in the first place.

Tight pecs are more prone to injury than muscles with a normal range of motion. That’s especially true during exercises that involve a large range of motion, such as pec flyes and wide grip bench presses.

For example, a few minutes of chest stretching per day could save you weeks or even months of lost training if you are unlucky enough to suffer a pec tear.

Not sure where to start stretching your chest? Here are the eleven best chest stretching exercises!

The great thing about this exercise is that it comes with a readymade reminder to stretch your pecs regularly. Just do it every time you walk through a suitable doorway! Keeping this trigger in mind, you could conceivably end up stretching your chest 5 to 10-times a day, which is perfect for quickly restoring lost flexibility.

This comprehensive exercise not only stretches your chest. It also stretches your lats and extends your thoracic or upper spine. This means that it’s the ideal antidote for prolonged sitting and should have a noticeable effect on your posture and pec flexibility.

This exercise uses weights to take your chest into a stretched position. Using dumbbells means this exercise also builds strength when your muscles are extended. Weighted stretches may also trigger muscle growth.

The table bridge is an active stretch for your pecs. As such, it’s ideal for doing as part of your warm-up, especially before dips and other chest exercises involving a large range of motion. As well as providing your pecs with a valuable stretch, this exercise is excellent for firing up your glutes, hamstrings, and lower back.

The best way to rapidly improve your chest flexibility is to stretch little and often. 20-30 seconds 5 to 10 times a day will rapidly restore lost flexibility. But, of course, to stretch that often, you need exercises that are convenient and easy to do – like this one! With the hands behind the back chest stretch, you can stretch your pecs almost anywhere and anytime.

This exercise is so-called because, when you do it, you look a little like you are about to be handcuffed. Don’t let the name put you off; this is a very convenient and effective way to stretch your pecs. It’s also known as the hands on your head chest stretch.

This challenging yoga pose will not only open and stretch your chest but also stretches the entire front of your body, from your knees to your shoulders. This is an excellent postural exercise, but for some people, it may be a little too taxing, so ease into it. If you can’t do this exercise, that’s a strong indicator that you need to work on your flexibility.

The problem with static or stationary chest stretches is that they usually lead to muscle relaxation. That’s not a problem after a workout, but that’s the last thing you want before hitting the weights or pumping out some push-ups. This dynamic chest stretch won’t put your pecs to sleep but will open and warm up your chest, so it’s ideal for use before training.

Using a stability ball to stretch your chest may seem like overkill but it means you can subtly move your arm to target any localized muscle tension and stiffness. Also, working one side at a time means you can address any left-to-right flexibility imbalances. It’s not uncommon to find you have one pec tighter than the other.

This exercise is a part stretching and part strengthening exercise. As you work to increase chest flexibility, your upper back muscles also get a great workout. Wall angels are a very effective exercise for improving your posture.

This gentle stretch is a great way to stretch your chest passively and while relaxing. It’s an excellent stretch before bed or whenever you want to grab a few minutes of peace and quiet. Because it’s such an easy stretch, you can do it for several minutes at a time. Longer stretches are an effective way to rapidly improve flexibility.

Everybody LOVES training their pecs. After all, what’s better than a chest pump? But, as well as building and strengthening your chest, you also need to stretch it. Tight pecs can ruin your posture and wreak havoc on your shoulders and posture.

So, get into the habit of stretching your pecs after every workout, and not just on the days you train your chest. Better still, stretch your pecs several times each day to maximize flexibility and eliminate tightness. Set a reminder on your phone and stretch your chest a few times a day.

Hold your chosen stretch for 30-60 seconds and gradually move into a deeper stretch as you feel your muscles relax. However, don’t force the movement or bounce as this can lead to injury. Instead, move into a position of mild tension and hold it there, backing off if you feel any burning or shaking.

A few minutes of stretching each day will have a massive impact on how your muscles feel and function.

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

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