Extreme Pec Stretch Guide: Improve Mobility and Posture
Learn how to perform the extreme pec stretch safely. This loaded dumbbell stretch improves chest flexibility, shoulder health, and bench press mechanics.
How to Perform
- Lie flat on a weight bench with your feet firmly planted on the floor and a light dumbbell in each hand.
- Press the weights directly over your chest then slowly lower them out to your sides with a slight bend in your elbows.
- Allow the weight of the dumbbells to pull your hands toward the floor until you feel a deep stretch across your pectorals.
- Maintain a neutral spine and keep your shoulder blades retracted and depressed against the bench throughout the movement.
- Hold the bottom position for thirty to sixty seconds while focusing on deep diaphragmatic breathing.
- Carefully bring the weights back to the center by performing a neutral-grip press rather than a fly movement to protect the joints.
Common Mistakes
- Arching the lower back excessively to compensate for tight shoulders
- Using weights that are too heavy for a static hold
- Allowing the elbows to drop significantly below the plane of the bench
- Holding your breath which increases internal tension and restricts the stretch
Muscles Worked
Primary movers
- Chest
Stabilizers
- Anterior Deltoids
- Biceps Brachii
- Serratus Anterior
Related Guides
- 2 Handed Kettlebell Swing — Strength
- 3D lunge warmup — Strength
- 4-count burpees — Strength
Chest · Strength