Video Coming Soon
We're working on adding video demonstrations for this exercise.
PVC Pipe Chest Mobilization
A mobility drill using a PVC pipe that targets the chest and shoulders to improve overhead range of motion and posture; commonly used as a warm-up.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Lats, Traps
Popularity Score
5
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
9/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts, Medial Delts
Lats
5/10Teres Major
Traps
4/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet shoulder-width apart, holding a PVC pipe with a very wide, overhand grip in front of your hips.
- Keep your elbows locked and arms straight throughout the movement.
- Raise the PVC pipe overhead in a smooth arc.
- Continue rotating your shoulders to bring the pipe behind your back as far as comfortable.
- Reverse the motion to bring the pipe back to the starting position in front of your hips.
Coaching Tips
Form Cues
- Arms straight
- Ribs down
- Wide grip
- Smooth motion
Breathing
Inhale as you raise the pipe overhead, and exhale as you lower it behind your back.
Tempo
2-1-2
Range of Motion
Move through the full range of shoulder flexion and extension allowed by your mobility without bending elbows.
Safety
Safety Notes
- Widen your grip if you cannot clear your head with straight arms.
- Stop if you feel sharp pain in the shoulder joint.
Spotting
No spotter required.
Common Mistakes
- Bending elbows
- Arching lower back
- Grip too narrow
- Rushing the movement
When to Avoid
- Acute shoulder injury
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 150 degrees
Build Up First
- Basic kneeling stability
Also known as
PVC Pec Stretch, PVC Shoulder Opener, PVC Pass Through, PVC Chest Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
PVC Pipe Chest and Shoulder Stretch
Others
Chest, Shoulders
Foam Roller Chest
Others
Chest
Doorway Bicep Stretch
Others
Biceps, Chest
TRX Atomic Push-Up
Others
Chest, Abs
TRX Atomic Push-Up With Crunch
Others
Chest, Abs
TRX Chest Stretch
Others
Chest, Shoulders
Seated Chest Stretch
Others
Chest, Shoulders
TRX Push-Up with Pike
Others
Chest, Shoulders
Foam Roller Pec Release
Others
Chest
Doorway Front Deltoid Stretch
Others
Shoulders, Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
