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Stretching the pecs
- Thread starter kramer1
- Start date
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- Tags
- pecs stretching
kramer1
New member
ive never been big into stretching either, but the problems with the shoulders are recurring, tightness across the chest creates fwd leaning shoulders which equals shoulder injurys apparently
1. I normally get a band and do chest and front stretch then follow up with shoulder dislocation with the bands then band pulls infront of me pulling sides.
2. With shoulders I just do arm circles then change the palm forward, back, facing up etc
3. Find a smith machine or bench with a bar on it chest level/ shoulder level and abit lower up to you. then reach back and grab the bar with overhand grip then lean foward until you can feel a stretch.
I used to have really bad shoulder pain so I couldn't even bench a bar so I took time off and learnt how to retract my retract scapula and pushed squeeze my glutes which seem to help, but it hurts too much just take time off and do other exercises you be back at it in no time.
Here are some examples I could find.
1. Dynamic Chest - Bar Stretch - YouTube ( Dynamic chest - bar stretch )
2.Bodybuilding.com Videos - Doggcrapp Shoulder Stretch
[h=1][/h]
2. With shoulders I just do arm circles then change the palm forward, back, facing up etc
3. Find a smith machine or bench with a bar on it chest level/ shoulder level and abit lower up to you. then reach back and grab the bar with overhand grip then lean foward until you can feel a stretch.
I used to have really bad shoulder pain so I couldn't even bench a bar so I took time off and learnt how to retract my retract scapula and pushed squeeze my glutes which seem to help, but it hurts too much just take time off and do other exercises you be back at it in no time.
Here are some examples I could find.
1. Dynamic Chest - Bar Stretch - YouTube ( Dynamic chest - bar stretch )
2.Bodybuilding.com Videos - Doggcrapp Shoulder Stretch
[h=1][/h]
BrisVegasGhost
Elite Member
Have u had it checked out to confirm it is actually tight pecs?
This might not be the only cause of your shoulder pain.
I had shoulder pain but was more of a rotar cuff issue and had to strengthen the surrounding shoulder muscles with ultra light band work. My back muscles had come in to play to much when bench pressing and the surrounding shoulder muscles had slightly deteriorated causing pain thru the shoulder joint.
This might not be the only cause of your shoulder pain.
I had shoulder pain but was more of a rotar cuff issue and had to strengthen the surrounding shoulder muscles with ultra light band work. My back muscles had come in to play to much when bench pressing and the surrounding shoulder muscles had slightly deteriorated causing pain thru the shoulder joint.
WoodyAllen
Well-known member
Yep, shoulder pain is often the result of tight pecs, but that probably is not the only issue.
First off, you gotta suck it up (financially) and get some ART done on your shoulders and pecs. Chances are that your rotator cuffs are beat up which is causing you to use a compromised position when doing overhead work or chest work (or any shoulder work for that matter). Once they are freed up you have a better chance of letting your pecs get back to where they should be.
Stretches: lots of simple stuff. Lie on your back on a flat bench with some light dumbbells (don't be a dumbarase meathead and think that you gotta get all alpha male on dat chit and use max weight, 2-5kg dumbbells are more than enough), extend your arms vertically then slowly let them drop down into an iron cross position. When you feel the stretch in your pecs, have a little fiddle with the dumbbell position, maybe move your hands up a touch and/or rotate the dumbbells slightly, until you feel you are in the best stretched position. Now stay there for a minute. Suck it up.
You can also stand in a power rack, or even a doorway, with your hands out and down around hip height or a bit above that. Take your bodyweight on your wrists by leaning forward, chest up. Hold it for a minute.
Find a hard corner somewhere, like your power rack upright. Lean into it with your arms crossed so the corner is digging into the back of your shoulder. Roll around a bit and find the sore spots in your rotator cuff. Press in and hold.
No, you don't need to stretch before you bench. But you sure as hell need to stretch after you bench.
First off, you gotta suck it up (financially) and get some ART done on your shoulders and pecs. Chances are that your rotator cuffs are beat up which is causing you to use a compromised position when doing overhead work or chest work (or any shoulder work for that matter). Once they are freed up you have a better chance of letting your pecs get back to where they should be.
Stretches: lots of simple stuff. Lie on your back on a flat bench with some light dumbbells (don't be a dumbarase meathead and think that you gotta get all alpha male on dat chit and use max weight, 2-5kg dumbbells are more than enough), extend your arms vertically then slowly let them drop down into an iron cross position. When you feel the stretch in your pecs, have a little fiddle with the dumbbell position, maybe move your hands up a touch and/or rotate the dumbbells slightly, until you feel you are in the best stretched position. Now stay there for a minute. Suck it up.
You can also stand in a power rack, or even a doorway, with your hands out and down around hip height or a bit above that. Take your bodyweight on your wrists by leaning forward, chest up. Hold it for a minute.
Find a hard corner somewhere, like your power rack upright. Lean into it with your arms crossed so the corner is digging into the back of your shoulder. Roll around a bit and find the sore spots in your rotator cuff. Press in and hold.
No, you don't need to stretch before you bench. But you sure as hell need to stretch after you bench.
myst
Member
This!
I love lying down on an incline bench during warm ups arms out and even extend back behind my head, even without weights I can generally stretch and loosen the muscle fibres in my pecs before benching. Just find the tight spots and hold that stretch for a good minute or two until you can feel the change.
