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PVC Chest Mobilization
PVC Chest Mobilization dynamically stretches the pectorals and shoulders using a PVC pipe to improve upper body flexibility and posture; commonly used as a warm-up to enhance range of motion and reduce tightness.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Lats, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts, Medial Delts
Lats
5/10Teres Major
Traps
4/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on one knee with the other foot forward at 90 degrees. Grip PVC pipe wider than shoulders and hold arms extended forward at chest height.
- Push PVC up with bottom hand into top palm.
- Raise arms overhead slowly while keeping shoulders square.
- Feel stretch in chest and hold briefly.
- Lower arms controlled to start position.
- Switch sides and repeat.
Coaching Tips
Form Cues
- Core tight
- Shoulders relaxed
- Breathe deeply
Breathing
Inhale to prepare, exhale to deepen the stretch and engage core.
Tempo
3-2-2
Range of Motion
Extend arms from chest height to overhead or until chest stretch is felt, without arching lower back.
Safety
Safety Notes
- Stop if pain occurs
- Engage core to stabilize
- Use wider grip if needed
Spotting
No spotter required; perform in controlled environment.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Forcing beyond comfort
When to Avoid
- Acute shoulder injury
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 150 degrees
Build Up First
- Basic kneeling stability
Also known as
PVC Pec Stretch, PVC Shoulder Opener, Chest PVC Mobility
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