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Wall Pectoral Stretch
A static wall stretch that targets the pectoral muscles and anterior deltoids to improve chest flexibility and posture; hold for 20-30 seconds per side to relieve tightness from upper body work.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Biceps
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
10/10Upper Chest, Mid Chest
Shoulders
8/10Anterior Delts
Biceps
4/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Between sides
How to Perform
Stand next to a wall with feet shoulder-width apart. Place your inside forearm against the wall at shoulder height with elbow bent at 90 degrees and palm flat.
- Keep feet planted and torso tall.
- Slowly rotate your body away from the wall until you feel a gentle stretch in your chest.
- Step forward slightly with the outside foot if needed to deepen.
- Hold steady without bouncing.
- Breathe deeply and relax into the stretch.
- Return to start by rotating back.
- Switch sides.
Coaching Tips
Form Cues
- Shoulder blade down and back
- Chest open, gaze forward
- Elbow soft, not locked
- Breathe into the stretch
- No bouncing
- Feel it in pecs only
Breathing
Inhale to prepare, exhale slowly to deepen the stretch while keeping your core braced.
Tempo
0-0-20
Range of Motion
Rotate until mild tension in chest and front shoulder; arm stays fixed with elbow at 90 degrees and shoulder down.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid if recent shoulder injury
- Ease out if tingling in arm
- Warm up first
- Consult doctor for conditions
- Keep movement controlled
Spotting
No spotting needed; self-monitor for comfort.
Common Mistakes
- Rotating too far causing pain
- Letting shoulder hike up
- Bouncing or jerking
- Holding breath
- Over-arching lower back
- Pushing into numbness
When to Avoid
- Acute shoulder impingement
- Recent pectoral strain
- Nerve impingement symptoms
Flexibility Needed
- Basic shoulder external rotation
- Adequate thoracic mobility
Build Up First
- Familiarity with static stretching
Also known as
Wall Chest Stretch, Standing Pec Stretch
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