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How to Release Tight Pecs (Chest)

How to Release Tight Pecs (Chest)

The pectoralis minor may and can influence many different muscles around the shoulder. Due to the attachment of the pec minor at the scapula (shoulder blade), short pec minors can tilt the scapula forward. As a result, forward head and rounded shoulder positions occur.

Tight chest muscles can or may cause the following:

  • Neck pain
  • Shoulder pain
  • Forward head posture
  • Mid to upper back pain
  • Rounded shoulders
  • Inhibition of scapular stabilizers
  • Poor posture

4 Ways to Release your Pecs

1) Pectoral Release using the Hedgehog Massage Ball

by @imovephysiotherapy


2) Form Rolling, Suspension Chest Flyes Stretch & Scapular Stability Drill
by @aditya.arora86


  • Keep core and butt engaged throughout to maintain a neutral spine
  • Keep the range of motion limited to a point of mild discomfort only

3) Pectoral Release with the Massage ball and the floor
by @arlingtonpainandrehab

 This mobility drill can help with getting new blood flow to the area that isn’t getting much movement.

  • Grab lacrosse (hard) ball and put it in on the floor
  • Put your pec directly on the lacrosse ball, control the pressure and move your arm up and down as shown. 

4) Pectoral Release using the barbell & Uball 
by @Uballnet


The UBALL is great at getting tough spots in your pecs. With its size, and ability to be used with a barbell, knotty pecs don’t stand a chance

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Advance Warm-up Mobility routine before a Bench Press Chest day


1) Spend about 1-2mins on Each drill

2) Resistance Band ( 20 second holds) x 3

  • Light Resistance band Chest opening (Push hands away from the body)
  • Heavy Resistance Band Locked up (Walk to opposing side)

3) Light resistance band Lat Rows 10 Reps x 3

Final Note

Give these 4 mobility rehab exercises a gom you should try to perform them daily if you have a tight chest. Always make sure that you are feeling a stretch and not pain in your shoulder. We recommend doing some simple dynamic stretches to warm the muscle first before working on the mobility drill. 

If you feel pain in your shoulder, consult with your doctor first



  • Calais-German, Blandine. Anatomy of Movement. Seattle: Eastland Press, 1993. Print
  • Davies, Clair, and Davies, Amber. The Trigger Point Workbook: Your Self-Treatment Guide For Pain Relief. Oakland: New Harbinger Publications, Inc., Print
  • Simons, David G., Lois S. Simons, and Janet G. Travell. Travell & Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual. Baltimore, MD: Williams & Wilkins, 1999. Print.
  • Schünke, Michael., Schulte, Erik, and Schumacher, Udo. Prometheus: Lernatlas der Anatomie. Stuttgart/New York: Georg Thieme Verlag, 2007. Print

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