Stretch - Chest And Front Shoulder
Recommendations: 1-3 Sets, 20-40 Wght, 5-15 Dur
Beginner Chest Anterior Shoulders Strength Barbell Gym
Purpose: This exercise is used to stretch the chest muscles.
Benefits: This exercise stretches the chest and anterior delts.
Stand upright with your feet shoulder-width apart. Grasp a barbell (with no weights on it) or a broom handle with a pronated (palms down) grip and your hands shoulder-width apart. Hold the bar straight out in front of you. This is your starting position. Slowly raise the bar in an arc to an overhead position and slightly behind your head. Do the movement slowly and controlled. Be careful since the shoulder joint is not very stable. Breathe normally. Slowly return the bar to the starting position. Breathe normally. Do not arch your back. Hold the bar straight out in front of you. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Stand upright, holding an empty barbell or broom handle in front of you with a pronated grip.
Stand upright with your feet shoulder-width apart. Grasp a barbell (with no weights on it) or a broom handle with a pronated (palms down) grip and your hands shoulder-width apart. Hold the bar straight out in front of you. This is your starting position.
Step 2
Slowly raise the barbell in an arc until it is slightly behind your head.
Slowly raise the bar in an arc to an overhead position and slightly behind your head. Do the movement slowly and controlled. Be careful since the shoulder joint is not very stable. Breathe normally.
Step 3
Lower the barbell back to the starting position.
Slowly return the bar to the starting position. Breathe normally. Do not arch your back. Hold the bar straight out in front of you.