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PVC Pipe Chest and Shoulder Stretch
Mobility exercise using a PVC pipe to dynamically stretch the chest and shoulders, targeting pectorals and anterior deltoids to improve flexibility and range of motion for overhead movements.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Traps
Popularity Score
7
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
10/10Mid Chest
Shoulders
9/10Anterior Delts
Lats
6/10Traps
4/10Upper Traps
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a PVC pipe with an overhand grip wider than shoulder-width, arms extended in front of hips.
- Raise the pipe overhead in a circular arc while keeping arms straight.
- Pass the pipe behind your head toward the lower back without arching the lumbar spine.
- Reverse the motion slowly, bringing the pipe back overhead and to the front.
- Maintain core engagement throughout.
- Breathe steadily and control the movement.
Coaching Tips
Form Cues
- Keep arms straight
- Engage your core
- Use wide grip initially
- Move slowly without jerking
- Avoid lower back arch
Breathing
Inhale as you raise the pipe overhead; exhale as you pass it behind your head and relax into the stretch.
Tempo
3-2-3
Range of Motion
Move from arms extended in front of hips to behind the lower back, keeping elbows straight and pipe perpendicular to the ground.
Safety
Safety Notes
- Stop if you feel sharp pain or joint grinding
- Start with wider grip if tight
- Consult a professional for shoulder injuries
- Avoid if acute rotator cuff issues exist
Spotting
No spotting required; perform in a safe space with control.
Common Mistakes
- Bending elbows excessively
- Arching the lower back
- Using momentum or fast movements
- Forcing into painful range
- Narrow grip too soon
When to Avoid
- Acute shoulder impingement
- Rotator cuff tears
- Recent shoulder surgery
Flexibility Needed
- Basic shoulder flexion
- Wrist extension for grip
Build Up First
- Familiarity with controlled movements
Also known as
PVC Pass-Through, Shoulder Dislocates, PVC Shoulder Mobility Stretch
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