Prone Pec Stretch

Technique

How to perform Prone Pec Stretch

1. Lie face down on a mat with your left arm extended straight out to the side at shoulder height, palm flat on the floor.
2. Bend your right elbow and place your right hand under your shoulder for support, keeping both legs straight and core lightly engaged.
3. This is your starting position.
4. Inhale, then exhale as you press through your right hand and slowly roll your torso to the right, allowing your left hip and leg to lift and your body to open while keeping your left arm anchored.
5. Stop when you feel a comfortable stretch through the left side of your chest and shoulder, resting your right foot on the floor behind your left leg for balance if needed.
6. Hold the position, breathing steadily and maintaining gentle pressure without forcing the stretch or letting your left shoulder rise off the floor.
7. After the recommended duration, roll back to the starting position, 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.