Chest Stretch / Chest Stretches
~ Building Muscle Mass Fast ~

Perform a chest stretch to increase muscle mass and to ensure proper and safe lifting techniques. Chest stretches help in building muscle mass fast because it stretches the connective tissue surrounding the muscle.

Our muscles need enough room to grow. Every single muscle in our body is enclosed by a bag of connective tissue, which is also called fascia. This tissue is important due to the fact that it holds your muscle in it's place all throughout your body.

Since fascia is so tough, it won't allow expansion room for the muscle to grow. This is the main reason you should be stretching if you're looking for some muscle gain.

A chest stretch can help to fight stress that occurs due to sitting for long periods of time or from sitting hunched over (we've all been guilty of this).

The more familiar you are with the muscles you're working, the more you'll be able to train correctly and avoid injury to that muscle.

A chest stretch will relieve a tight chest and increase flexibility, which will also have and amazing effect on the size of your muscle.

Don't bounce during these stretches, just hold the position. You're stretching to relax your muscles, not to contract them by bouncing.

Learn more about your Chest Muscles.

Stretches for the Chest:

Doorway/Wall Stretch
The Seated Mountain
Hands Behind Your Head
Pointed Elbows
Open Chest

Doorway/Wall Chest Stretch

Stand in a doorway or at the end of a wall.

Bend your left elbow slightly and place your forearm against the end of the wall or in the doorway with your elbow shoulder height (this will stretch the lower part of your chest).

With your forearm again the wall, turn your body away from your arm and hold for 10-15 seconds.

Repeat on the right side.

As mentioned in step 2, if your elbow is shoulder high, this will stretch the lower part of your chest muscle. If your elbow is lower, it will stretch the upper part of your chest.

There are many variations to this stretch. You can also move a bit away from the wall and only use your hand to do this stretch, or you can move closer and have your whole arm against the wall. Try them all to feel a great chest stretch.

The Seated Mountain

Sit upright indian style or sit back on your knees with your shins and the top of your feet flat on the floor (which ever is more comfortable).

Clasp your hands together interlocking your fingers and extend your arms straight out in front of you, do not lock the elbows.

Turn your palms out to face the wall in front with fingers still interlocked.

Inhale and raise your arms over your head.

Make sure you're still sitting up straight and press the upper part of your arms in, towards your head.

Hold for a few breaths.

This is a yoga pose and will help to relax and open your chest.

Hands Behind Your Head

Sit or stand comfortably.

Put both of your hands behind your head interlocking your fingers.

Point your elbows out to the side.

Keeping your hands and head still, move both elbows backwards as much as possible.

Hold for a few seconds and repeat.

Pointed Elbows

Stand up straight.

Place both your hands behind your back with your fingers pointing down.

Point your elbows out to the sides.

Keeping your hands together, move both your elbows back as much as far as you can.

Hold for a few seconds and repeat.

Open Chest Stretch

Stand with feet a little more than shoulder width apart.

Hold a broomstick or some sort of long pole in front of you (if you don't have either, you can use a belt and put tension on each end to keep the belt straight).

Your grip should be wider than shoulder width apart.

Slowly lift the stick up and behind your head.

Keep your body straight and avoid arching your lower back, you can bend your head slightly forward.

Hold for a few seconds.

Repeat.

Strengthen Your Chest

Your pecs are stabilizers to the shoulder joint. Many shoulder injuries can be avoided if you do some chest exercises!

Your chest is made up of some of the largest muscle groups in your upper body. These large muscles can handle more weight, which will allow you to burn more calories.

Most men overtrain their chest, while women are afraid to work their chest in fear of looking like a man.

Well, ladies your not going to "look like a man" by training your chest. First of all, women don't have the testosterone that men do.

Second, your breasts may appear larger once they're lifted due to shaping the pecs under the breast. So this is a PLUS!

Guys, ladies love a man with a sculpted chest so hit the weights, just don't overtrain and remember to do chest stretches to increase muscle gain.