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Foam Roller Pec Release
Foam rolling the pectorals applies self-myofascial release to the chest muscles, reducing tension, enhancing flexibility, and improving upper body mobility for better posture and recovery.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
30-60 reps
Rest Between Sets
10-30 seconds
How to Perform
Lie face down on the floor with the foam roller positioned under one side of your chest near the armpit. Support your body with the opposite hand and feet.
- Extend the arm being rolled out to the side.
- Slowly roll back and forth over the pectoral muscle in small movements.
- Pause on tender spots for 20-30 seconds while breathing deeply.
- Relax into the pressure to release tension.
- Switch sides after 30-60 seconds.
Coaching Tips
Form Cues
- Control pressure with body weight.
- Breathe through discomfort.
- Stay off bones and nerves.
- Keep core engaged.
Breathing
Breathe deeply and continuously to relax the muscles; avoid holding your breath.
Tempo
2-2-2
Range of Motion
Roll from shoulder to sternum over the pectoral muscle, avoiding bones and joints.
Safety
Safety Notes
- Avoid injured areas or direct pressure on shoulder joint.
- Stop if sharp pain, numbness, or tingling occurs.
- Use lighter pressure if beginner.
- Consult professional for persistent pain.
Spotting
No spotting required; self-managed mobility exercise.
Common Mistakes
- Rolling over bones or joints.
- Applying too much pressure initially.
- Holding breath during rolls.
- Ignoring numbness or tingling.
When to Avoid
- Acute chest or shoulder injury
- Nerve irritation in armpit
- Recent surgery in upper body
Also known as
Pec Foam Roll, Chest Foam Roller, Pectoral Self-Massage, Foam Roll Chest
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