Chest stretches

Stretching the chest fibres post workout can prove beneficial, with many trainers experiencing reduced DOMS (delayed Onset Muscle Soreness) when incorporating post workout stretching into their regime. Stretching the chest post work only takes a maximum of ten minutes, and can aid in circulation, recovery, and fascia stretching. Muscle fascia is the tissue which surrounds muscles, holding the muscle in place and providing support. Fascia stretching involves intense stretching post workout to reduce the constriction of the fascia to help accelerate the level of muscle hypertrophy. The following chest stretches would be ideally performed directly after exercising the chest.

Door way chest stretch

Stand in line with a door frame, with the door wide open. With the torso perpendicular to the door frame, bend one arm at ninety degrees and rest the elbow on the edge of door frame at shoulder level. Turning the torso away from the bent arm whilst leaning into the open doorway will offer an intense stretch to the chest.

Maintain this stretch for 20 seconds. Repeat for the other arm.

Light dumbbell fly stretch

Lay flat on a bench, grasping a set of light dumbbells. Perform the fly, but do not ascend from the bottom of the movement. Allow the dumbbells to stretch the chest fibres, whilst ensuring posture and form is sound. Do not use excessive weights with this stretch, as it is important to ensure the shoulder joint is not stressed during this stretch.

Maintain this stretch for 20 seconds.

Behind the head chest stretch

Place the hands behind the head, with the elbows flared backwards at roughly ear height. Pulling the elbows backwards will provide a stretch to the chest. This stretch can be enhanced greatly if you have a partner to help you with the stretch, providing additional force to push the elbows backwards to stretch the chest.

Maintain this stretch for 20 seconds.

One arm chest stretch

Stand perpendicular to a stationary and secure piece of equipment which you can grasp onto. Standing a few feet away from the object, grasp onto the object with the arm outstretched, with only a slight bend at the elbow joint. Turn the torso away from the outstretched arm, and lean forward slightly to provide a stretch to the chest.

Maintain this stretch for 20 seconds. Repeat for the other arm.

Try a couple of these stretches post chest workout and see how you get on. If your aim is to perform fascia stretching the stretching need to be relatively intense, with the muscle group pumped (which will likely be the case directly post workout if you follow a bodybuilding routine). Ensure the chest is exercised and mobile prior to intense stretching to avoid injury.