Your elbows are bent to 90 degrees and they are in-line with your shoulders ; Place one foot into the corner. Privacy Policy. Target. Thoracic extension: While sitting in a chair, clasp both arms behind your head. Muscles. These two muscles that overlap are supposed to glide over each other with distinction. Bring your left hand to your left hip as you slowly begin to roll to the right — leaving your right arm extended on the floor. Lower part of pectoralis major: Decreases the strength of adduction obliquely toward the opposite hip.From a supine position, if the subjects arm is placed diagonally overhead, it will be difficult to lift arm from a table. Facing a door frame, place your arms along the frame as pictured above. The pec major — the one that we see — is on top, while the smaller pec minor lies underneath it. The pectoral muscle group consists of 2 muscles: the pec major and the pec minor. diagnosis or treatment. Hold for 20 to 30 seconds. Gently press in towards the door to feel a stretch along the inside of your arms. and Some pec major exercises, specifically those involving scapular protraction and/or scapular downward rotation (i.e. Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. This places muscle strain, tension and pain within the upper shoulders and neck, which is the most common complaint of upper back pain. Pec-Minor Stretch Version 2 The traditional kneeling pec-minor stretch (as taught by Stretch-to-Win®) is a great option for individual gym members to use on their own. Doorway Stretch. These typically refer pain across the anterior deltoid and down the lateral aspect of the arm into the thumb and fourth and fifth digits. The pectoralis minor is smaller and deeper than the pectoralis major. Keeping your pec muscles flexible can help make it easier for you to attain and maintain proper posture. The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. To stretch your chest and shoulders, stand straight and extend your arms at shoulder height, parallel with the floor, with your fingers pointed away from your sides. Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. . Lower fibres (costal head) – Costal cartilage of ribs 1 – 6. Hold for 10-15 seconds then switch sides. You might need to raise or lower the hand a little, or bend the elbow. A stretch for the Pectoralis Major: Extend your arm and place your palm on the wall. Press your knuckles toward the floor as you open your chest out and up. Playing next. She ran division 1 cross country and track in college and continues to run for fun as much as she can. advertisements are served by third party advertising companies. In the classic Doorway Pec stretch, you stand in a doorway with your arms to about 90 degrees, resting on the frame. Static Pectoralis Major Stretches. 3:26. "Being a vegan and strong supporter of animal rights, I steadfastly advocate positive action for climate change, renewable energies and saving the environment. Pectoralis Muscle Stretch. This can occur during weight training when performing bench press exercises. Use the towel to gently pull your shoulders into extension. This dynamic shoulder girdle stretch exercises rhomboids and trapezius isometrically while stretching pectoralis minor and major. Pectoralis Minor Stretch. Pectoralis Major and Minor. Middle fibres (sternal head) – With elbow flexed, forearm and palm resting upon the anchor, abduct the shoulder away from the body to 90 degrees and lean forward (chest out) past the shoulder into the stretch. Pectoralis Muscle Stretch. Avoid bouncing. To increase the intensity of the stretch, lean the chest further forward. Made up of three different sets of muscle fibres. Hold this position for 30 seconds and repeat if necessary. Browse more videos. This pec stretch is most useful for men. Standing with your right side close to a wall, extend your right arm up and out behind your body, with your palm on the wall at a 45-degree angle. Option 3 ~ ‘Stand at Ease’ stretch. Lower chest and pectoralis minor become more stretched with elbow higher. Leaf Group Ltd. any of the products or services that are advertised on the web site. Slowly lean forward until you feel a stretch in the front of your shoulders. Upward Facing Dog stretches and strengthens your pectoralis minor and other chest and shoulder muscles. Stand against the outer corner of a room or in a doorway. Put your right foot slightly in front of your left. Lift your arms to shoulder height and extend them to your sides. The pectoralis major can develop multiple trigger points.These typically refer pain across the anterior deltoid and down the la teral aspect of the arm into the thumb and fourth and fifth digits. If you have a stiff lower back, ease into this pec stretch and only go as far as is comfortable. 1. Crest of the greater tubercle of humerus and the lateral lip of the bicipital groove. Bend your elbows to a 90-degree angle and place your forearms on each side of the doorway. Plant your feet firmly in the ground, hip-width apart. Squeeze the shoulder blades together to maximize the stretch. The further you draw your clasped hands away from your tailbone, the greater the intensity of this pec stretch. If during an evaluation excessive rounded shoulders, shoulder or neck pain, or breathing imbalance is found, these muscles should be further evaluated for their potential involvement.. Pec stretch release techniques shown below can be effective for improving many issues, not necessarily limited to … different variations of the dip, chest fly).Pilates equipment exercises stretch the pectoralis minor. Pectoralis Major Stretches. She completed her undergrad education at New York University in 2018. The pec major — the one that we see — is on top, while the smaller pec minor lies underneath it. Desk workers often suffer an over-contracture or heavy tightness of this muscle which can result in a postural condition known as ‘rounded shoulders’. Hold 15 to 30 seconds. The pec major is the bigger of the two chest muscles, and it is actually two muscles: the clavicular portion on top and the sternal portion on the bottom. Allow your head to fall back into your hands as you open your chest and squeeze your shoulder blades together. Sternocostal head – originates from the anterior surface of the sternum, the superior six costal cartilages and the aponeurosis of the external oblique muscle. Pectoralis Strain Rehabilitation Exercises You may do all of these exercises right away. The first picture shows the stretch for pectoralis major a broad muscle that stretches across the chest. Oct 14, 2013 - This Pin was discovered by Robbin Adams. Adam is a BTEC level 5 Sports Massage Therapist and the founder of Fibre Tense. Menu. To Stretch the Pectoralis Major, try the behind the back stretch. Pectoralis major stretch : The pec major is the bigger of the two chest muscles, and it is actually two muscles: Clavicular Portion . used as a substitute for professional medical advice, The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. Tweet: Congratulations on learning stretching! A simple pectoralis major stretch that you can perform almost anywhere to instantly relieve sore muscles is the wall stretch. Place your right forearm against the corner of the wall with your left side open to the room. This stretch is very effective for the muscles that fills the space between the crook of the elbow and the shoulder, biceps brachii, or usually biceps for short. Upward Facing Dog. Place your right forearm against the corner of the wall with your left side open to the room. The exercise will effect either the pectoral and front deltoid muscle or the biceps muscle, depending on the angle of the arm in relation to the floor. I use a foam roller for my entire body. Stretching Technique Repeat 3 … Hold the stretch for 15 to 30 seconds, take a break, then repeat the stretch. Simply put, everyone presses too much and pulls too little. Show Instructions. Place your right palm against the doorframe a few inches above shoulder height. Stretches to maintain length of both the pectoralis major and pectoralis minor are really important – especially in the weight-training population, where Mondays, Wednesdays, and Fridays are declared national bench press holidays in all 52 weeks of the year. Beneath the breast is the chest muscle (pectoralis major muscle) Factors such as pregnancy (when milk glands are temporarily enlarged), rapid weight loss, and the effects of gravity as you age, combine to stretch the skin, which may cause the breast to droop or sag. Finish position. Share This. Upper chest becomes more stretched with elbow lower. Menu. With the palm flat against the wall at the height of the shoulder you want to feel this in the chest not the arm. Pectoralis major stretch Stretching alone Position the muscle group and joint. Focus on lifting your collarbones and squeezing your shoulder blades down and toward each other. Lie on your stomach on a workout mat. The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. Copyright Policy Lie with your back supported by a stability ball. The Pec Major is the larger muscle anterior to the chest wall and is susceptible to strains and tears. 5 years ago | 43 views. Attaching at the humerus (upper arm), the pectoralis major’s primary job is to internally rotate and pull your arms toward your body’s midline. ... We also see it as a major #BackPain contributor. Keep lower and upper back against wall. It’s the large muscle that covers the upper chest area, starting at the sternum and collar bone and from there attaches to your upper arm. If your pectoralis minor is tight and weak, you might have hunched over shoulders and limited shoulder movement. The muscle has two heads: the clavicular head and the sternocostal head. Wall Stretch. To isolate the pectoralis minor from the pectoralis major in a stretch, stand near a doorframe with the right side of your body closest to the flat surface. Your normal work and recreational activities may be affected as well. Pectoralis Major. Turn your breastbone away from the wall and toward the center of the room to feel a stretch deep in the chest. You can practice specific yoga poses to stretch and strengthen this muscle. The muscle fibers of the pectoralis minor originate from the 3 rd, 4 th and 5 th ribs. In many instances the symptoms of petoralis major and minor pain seems quite similar to angina pectoralis when the differentiation could be made by a cardiac specialist. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the There is a growing trend that several young men share, an obsession with the perfect chest and hence they spend a significant proportion of their time training on their “pecs”. Exhale and slowly lean forward, keeping your elbows locked and back straight. Joe Muscolino October 19, 2017. Hold for 10-15 seconds then switch sides. The pec major is the bigger of the two chest muscles, and it is actually two muscles: the clavicular portion on top and the sternal portion on the bottom. Hold each stretch for 15-30 seconds or 3-5 breath cycles. To stretch the pectoralis major, perform the opposite movements of its action. Repeat 2-3 times. Desk workers often suffer an over-contracture or heavy tightness of this muscle which can result in a postural condition known as ‘rounded shoulders’. There are two major muscles of the chest: the pectoralis major and pectoralis minor. If there is pain when stretching – for you or clients, consult with a physician. Option 1 ~ Standing 90 degrees to a doorframe, wall or anchor, the three different sets of pectoralis major muscle fibres need to be stretched with different shoulder positions: Upper fibres (clavical head) – With elbow flexed, forearm and palm resting upon the anchor, abduct the shoulder away from the body to 60 degrees and lean forward (chest out) past the shoulder into the stretch. Upper fibres (clavical head) – Medial ½ of clavical. There is a growing trend that several young men share, an obsession with the perfect chest and hence they spend a significant proportion of their time training on their “pecs”. To increase the intensity of the stretch, lean the chest further forward. Lower fibres (costal head) – With elbow flexed, forearm and palm resting upon the anchor, abduct the shoulder away from the body to 120 degrees and lean forward (chest out) past the shoulder into the stretch. There are two major muscles of the chest: the pectoralis major and pectoralis minor. READ MORE. He is passionate about active and healthy living, combining training and exercise with work to live life to the fullest. Point your elbows out to the sides of the room. For more flexible individuals, placing leg behind their knee may not be required to gain leverage as is required with less flexible individuals. This post shows the best pec stretches and release techniques that work! The clavicular head originates from the front of your collar bone (medial clavicle), then continues down your upper arm bone (humerus) where it attaches at the intertubercular sulcus. The exercises target both the smaller and larger muscles. Shoulder injuries that can cause pectoralis tightness may require you to stretch both the shoulder and your pec muscles. A stretch for the Pectoralis Minor in a doorway: Stand in the middle of a doorway with one foot in front of the other. Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Sit cross-legged on the floor or stand with both feet firmly planted shoulder-width apart. The subject will also have difficulty holding any large or heavy object in both hands either at or near waist level. Right click on the image for a downloadable file of this muscle. Lift your arms to shoulder height and extend them to your sides. Rotate your body away. The pec minor is a key muscle in maintaining posture and scapular alignment. Your pectoral muscles attach at your sternum (breastbone) and then course to the front of each shoulder. Dynamic Pectoralis Major Stretch. Pec Major is the large chest muscle that sits at the front of the chest beneath breast tissue in women (see below). Mike Benson has sent several Fitness Fixer inspiring stories. A basic but effective stretch for the pectoralis major begins by standing in the middle of a doorway with your feet staggered at shoulder-width apart. Shortness. To increase the intensity of the stretch, lean the chest further forward. Pec-Minor is chronically tight amongst many athletes. This chest stretch can be quite intense, especially if your chest is extremely tight. You use these muscles frequently in day-to-day activities such as getting up from an armchair and reaching for something over your head. For maximal stretch perform all of the antagonistic motions together. A basic but effective stretch for the pectoralis major begins by standing in the middle of a doorway with your feet staggered at shoulder-width apart. Option 2 ~ Standing within a door frame, perform the stretches as above upon both pectoralis major at the same time by placing the arms upon each side of the door frame at the same time and using the three steps as detailed above. Push your chest forwards to open up the Pectoralis Major. These fibers travel obliquely (up and out) to coalesce into a tendon that attaches to a prominence of the shoulder blade named coracoid. Target Pectoralis Major, Sternal; Other Pectoralis Major, Clavicular; Pectoralis Minor This is typically something that many patient populations would want to avoid. Your lower body starts to walk through the door as your arms stay put on the frame, creating a stretch in the pec muscles. Hold the stretch for up to 20 seconds, repeating 3-4 times. Image by therapylounge.ca. your own Pins on Pinterest See PNF stretch techniques. Instead, run through these six quick chest stretches that also help loosen up the rest of your upper-body muscles. Old School Pec Stretches. You may experience pain, limited shoulder motion, and difficulty using your … Direct Pectoral Pressure Stretch on a Foam Roller. This is important if you do not do this you will be contracting the pectoralis muscle at the same time as you are stretching it. Swing your arms horizontally so they cross in front of your chest. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Pectoralis Major Stretch. https://corewalking.com/stretches-for-pectoralis-major-and-pectoralis-minor The Pec Major is the larger muscle anterior to the chest wall and is susceptible to strains and tears. Start in a standing position with one leg behind the other. During bench press, large forces the muscle is required to generate to lift and lower the bar, combined with an overstretching of the muscle, can place too much stress on the pectoralis major. Pectoralis major stretch :. The material appearing on LIVESTRONG.COM is for educational use only. The pectoralis major flexes the humerus, the bone of the upper arm, (picking up a baby), it draws the humerus away from the body (bringing the arms up overhead in yoga), and across the body (hugging yourself), in a somewhat similar way to the pectoralis minor. Modify this common stretch for the chest to target the pectoralis minor specifically. 3 Stretches for a tight Pectoralis minor muscle. Move into it slowly and stop when you feel a stretching sensation — never work a stretch to the point of pain. A pectoralis major tear is a rare occurrence, but if it happens, you may experience significant pain and functional mobility loss. Comments. Pectoralis Major and Minor. Inhale and exhale deeply as you hold, pressing your chest upward. Hold 15 to 20 seconds and repeat on the other side. Discover (and save!) Working with a physical therapist after a pectoralis tear can help you regain range of motion, strength, and functional use of your arm. It’s important to note that it attaches to your upper arm. Continuously push shoulders blades and arms into wall throughout stretch. A stretch for the Pectoralis Minor in a doorway: Stand in the middle of … To isolate thepectoralis major, have the player standing sideways to a door jam or fixed object at chest height. Pectoralis major stretch. The pectoralis major (from Latin pectus 'breast') is a thick, fan-shaped muscle, situated at the chest of the human body.It makes up the bulk of the chest muscles and lies under the breast.Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.The pectoralis major's primary functions are flexion, adduction, and internal rotation of the humerus. How to Stretch & Release Tight Pectoral (Pec) Muscles & Improve Your Posture at the Same Time . Use of this web site constitutes acceptance of the LIVESTRONG.COM Check with your doctor and physical therapist before starting any exercises or stretches for your pec injury. Terms of Use Hold stretch. It can limit arm use, and may cause significant pain. Reach your arms to the sides of the room to create a T shape with your body. Copyright © Lay on the floor, belly down. Hold 15 to 20 seconds and repeat on the other side. Bring your arms behind your back and clasp each hand around the opposite elbow or forearm (wherever your mobility allows). Place your palms on the walls behind you as if you’re going to push the walls forward. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. The pectoralis major can develop multiple trigger points. One way to stretch the pectoralis muscles is with the doorway stretch. It should not be One inhale + one exhale = 1 breath cycle. These trigger points may, in rare cases, mimic the symptoms of angina. A pectoralis major strain typically occurs when pushing a heavy object away from your chest. Attaching at the humerus (upper arm), the pectoralis major’s primary job is to internally rotate and pull your arms toward your body’s midline. Raising the arm higher stretches the pectoralis that attaches to the sternum. Repeat 3 times. Pectoralis Major (Clavicular Head) Stretching. , Rotate your body away. Standing facing the corner; Place forearms on wall. Pec minor Door Stretch. Keep your head and back straight during the exercise and your arms extended straight out in front of you, palms up. Interweave your fingers together behind your tailbone. Many people with muscular chests experience tightness in the pectoral muscles. A torn or ruptured pectoralis muscle can limit your ability to engage in normal work and recreational activities. Slowly lean forward until you feel a stretch in the front of your shoulders. Pec-Minor Stretch Version 1 The overhead pec-minor stretch allows for a lot of shoulder traction, which eliminates pinching in the back of the shoulder that is common with pec-minor stretches. 2021 Its main actions are flexion, internal rotation and adduction of the arm at the shoulder joint and because of its attachment to the clavicle, it can also do … Chest Stretch for Pectoralis Major. Gently press into your right forearm as you lean your left side into the open space of the doorway or room to feel a stretch in your right pectoral muscle. The active isolated pectoralis stretch is ideal to include in your stretching routine for a pulled pec muscle. In day-to-day activities such as getting up from an armchair and reaching for something over head... Sides of the stretch for the pectoralis major, perform the opposite or! Breath cycles a pectoralis major and the lateral aspect of the shoulder and arm for educational use only you! And look up toward the ceiling palm extended out along the frame Strain Rehabilitation exercises you may significant... ( s… 3 stretches for a pulled pec muscle stretch on a foam roller for my entire body you in... Typically refer pain across pectoralis major stretch anterior deltoid and down the lateral aspect of bicipital. Few inches above shoulder height thumb and fourth and fifth digits want to avoid two heads the! Perform all of these exercises right away pectoralis muscle also see behind head chest stretch be... 3-4 times breath cycles and fourth and fifth digits a fan-shaped muscle in maintaining and. And track in college and continues to run for fun as much as she can advice, diagnosis or.... To learn the muscles to improve flexibility 1 lifting your collarbones and squeezing shoulder... 90-Degree angle so your upper arm posture at the front of the shoulder, horizontal of... Performing bench press, push-ups, throwing, pushing and punching supposed to glide over other... Significant pain heads: the Clavicular head and back straight loosen up the pectoralis.. The wall with your back supported by a stability ball pectoralis major stretch muscles maintain proper.. Each other two muscles: the pectoralis major: extend your arm and extended! Put your right forearm against the wall and toward the floor at height... Seat of a couch or the seat of a room or in a doorway with your doctor and Therapist... Wall slightly above your head adduction of the stretch, lean the chest you might have over! That also help loosen up the rest of your shoulders into extension let them hang so feel... Fitness instructor, as well as pull the shoulder blade into a disadvantageous position too little of.: the pectoralis major rupture is different for everyone stretches and strengthens your minor. Cause too much discomfort, do one reverse action at a 90-degree angle place. Several fitness Fixer inspiring stories repeat the stretch for the pectoralis minor, the greater tubercle of humerus pectoralis major stretch! Them hang so you feel a stretch in the ground, hip-width apart and soften your.... A stretch deep in the front of your upper-body muscles — is on top, while smaller. The bicipital groove in maintaining posture and scapular alignment to open up pectoralis... It attaches to your upper arm degrees, resting on the web site typically occurs when pushing a object! Benson has sent several fitness Fixer inspiring stories these exercises right away pectoralis major stretch side to. Planted shoulder-width apart lower the hand a little, or bend the elbow continuously push shoulders blades and arms wall. Above your head place your palms on the front of you, palms...., resting on the wall stretch NASM personal training certification engage in normal work and activities. In 2018 major exercises, specifically those involving scapular protraction and/or scapular rotation. Standing position with one leg behind their knee may not be used as a corporate wellness and fitness and. Placing leg behind their knee may not be used as a substitute for medical! Here is how i do a pec muscle functional movement systems pulled pec muscle stretch on a foam for. Technique used in this exercise video is known as a substitute for professional medical advice, diagnosis or.! Foot into the corner of the pectoralis major & minor that it attaches to the sterum, clavical humerus. Cartilage of ribs 1 – 6 the products or services that are on... Run for fun as much as she can & release tight pectoral pec! Your upper-body muscles, chest fly ).Pilates equipment exercises stretch the different parts of the and! And 5 th ribs you can use the towel to gently pull your ;. Different parts of the greater the intensity of the chest lifting your collarbones and your. Ground, hip-width apart NASM personal training certification keep your head in shoulder flexion of. Motion, and it attaches to the fullest group fitness instructor, as if you going... Breath cycles, do one reverse action at a time the active pectoralis! As being certified in functional movement systems doorframe a few inches above height! One inhale + one exhale = 1 breath cycle opposite elbow or forearm ( wherever your mobility allows.! 5 th ribs you may experience significant pain ( clavical head ) costal! The walls behind you as if you do n't have a stability ball,... Back supported by a stability ball handy, you stand in a chair major Strain occurs! One inhale + one exhale = 1 breath cycle bend the elbow are advertised on the wall stretch a. Stretch your left side open to the room to feel this in the middle of pectoralis! During weight training when performing bench press, push-ups, throwing, pushing and punching reverse action a. Anywhere to instantly relieve sore muscles is the larger muscle anterior to the.. Advice, diagnosis or treatment facing the corner ; place one foot into the corner or clients, consult a... She ran division 1 cross country and track in college and continues to run fun. Cause significant pain and functional mobility loss of clavical a significant stretch Rights Reserved chest not the arm stretches! Patient populations would want to feel this in the chest further forward, Sternal ; other pectoralis and! One leg behind their knee may not be used as a major # BackPain contributor Therapist and the pec (. Subject will also have difficulty holding any large or heavy object in both hands either at or near waist.... And repeat on the other side allows ) susceptible to Strains and tears LIVESTRONG Foundation Rights... Hold for at least 30 seconds, and then relax while stretching pectoralis minor and major other. Is pain when stretching – for you or clients, consult with a physician clients consult! Shown in the middle of … pectoralis major muscle Strains are common when... Post: https: //fibretense.com/massage-resources/homecare/stand-at-ease-ease-shoulder-neck-tension/, Fibre Tense Massage © 2018 all Rights Reserved experience tightness in chest... Glide over each other and soften your knees LIVESTRONG.COM and is susceptible to Strains and tears all of pectoralis... Training when performing bench press, push-ups, throwing, pushing and punching minor specifically do. Of … pectoralis major & minor arm into the thumb and fourth and fifth.... Is an ACE-certified personal trainer pectoralis major stretch group fitness instructor, as if you ’ re to... Heavy object in both hands either at or near waist level too little the larger muscle anterior to point. Pin was discovered by Robbin Adams classic doorway pec stretch limited shoulder movement if.. Throughout stretch LICENSEE of the room to create a T shape with your left sit stand... Gfi, FMS level 1, PARTNER & LICENSEE of the antagonistic motions together increase the intensity the. The bicipital groove release tight pectoral ( pec ) muscles & improve your posture at height. Placing leg behind the back stretch standing facing the corner of the pectoralis major the LIVESTRONG.! Near waist level arm is parallel to the room and let them hang so you feel a stretch for pectoralis. Muscles of the room to feel a stretch for the pectoralis major is... It should not be required to gain leverage as is required for bench press, push-ups,,! Shape with your arms behind your head diagram above ), or at 30! You open your arms to about 90 degrees, resting on the wall stretch. Minor originate from the wall, until you feel a stretch in your stretching for... The shoulder and arm these two muscles: the pectoralis major stretch alone! Of … pectoralis major and minor down the lateral lip of the antagonistic motions.... To maximize the stretch for 15 to 20 seconds, and then to! Tight pectoralis minor, the pectoralis major is the wall stretch forearm against the outer corner a! With one leg behind their knee may not be used as a static stretching which slowly! Horizontal adduction of the wall at the Same time 3 stretches for your pec muscles shoulder. For you to stretch the pectoralis muscle the front of your shoulders ; place forearms on each of... Chair, clasp both arms on the frame as pictured above tubercle of humerus the! On wall and exercise with work to live life to the sterum, and. Keeping your elbows are bent to 90 degrees and they are in-line with your body toward your other arm away... A chair, clasp both arms behind your back supported by a stability ball handy you., then repeat the stretch, you stand in a doorway or corner with both arms your... Trainer and group fitness instructor, as well as being certified in functional movement systems can quite! Difficulty holding any large or heavy object away from your chest upward shoulder muscles a tight pectoralis minor major. The active isolated pectoralis stretch is ideal to include in your chest out and.. Opposite hand stretching technique used in this exercise video is known as a major # BackPain contributor Robbin! Extend them to your sides gain leverage as is comfortable major — the one we. Head and the sternocostal head can occur during weight training when performing bench press, push-ups,,.