Kneeling Pec Stretch

Technique

How to perform Kneeling Pec Stretch

1. Begin on all fours with your knees hip‑width apart and wrists under your shoulders.
2. Extend your right arm straight out to the side at shoulder height, palm flat on the floor.
3. Slide your right hand farther out if needed so it stays in line with your shoulder, and plant your left hand firmly beneath your left shoulder for support.
4. Inhale, then exhale as you lower your chest toward the floor and gently rotate your torso to the left, keeping your hips stacked over your knees.
5. Feel the stretch across the front of your right shoulder and chest while your right arm remains anchored.
6. Hold the position for the recommended duration, breathing steadily and engaging your core to prevent your lower back from sagging.
7. Press through your left hand to return to the starting position, then switch arms and repeat on the opposite side.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Minor, Pectoralis Major Clavicular Head.