Many weightlifting programs target the pectoralis major muscles in the chest and the biceps muscles of the upper arms. While working these specific areas builds strength and creates a powerful physique, such strenuous workouts may also lead to soreness and potential injury. Stretching the pectoralis major and the biceps regions before and after lifting heavy weights will help reduce the risk of suffering painful muscle strains. Remember, never stretch so much that it causes pain. The idea is to loosen muscles, not injure them.
Right Angle Arm Stretch
Stand in an open door frame or near the edge of a wall. Place your right forearm and biceps against the wall, with your elbow bent and your forearm pointed up at a right angle to your body. Now slowly turn your opposite shoulder backward while keeping the right arm in constant contact with the wall. Hold the stretch for 30 seconds and then repeat with the opposite arm. Adjusting the starting position of the arm, moving it either higher or lower on the wall, will stretch different areas of the pectoral muscles.
Single Arm Wall Stretch
In this simple stretch, you place your palm, inner elbow and shoulder against a wall. Start turning your body around, rotating your opposite shoulder backward while keeping the other wall in contact with the wall. When performing the movement, you should feel the stretch through your pectoral muscle and biceps. You can change the exact focus of the stretch by moving the starting position of your arm higher or lower on the wall.
Reverse Arm Clasp
Stand with your arms behind your back and clasp your hands together. Keep your back straight and your elbows locked with your arms extended. Now slowly force your shoulder back as if trying to touch your shoulder blades together to create an effective stretch across the entire chest. To increase the stretch's intensity, simply look up. Lifting your head will force more action in the chest muscles.
Seated Biceps Stretch
This stretch focuses on the biceps, but it also works the chest as well. Sit on the floor and bend your legs in front of you, with the soles of your feet flat on the ground. Lean back and place your palms on the ground behind you, with your fingers pointed away from your body. Try to keep the hands positioned somewhat close together. Now slowly walk your feet forward until you feel the stretch through your biceps and chest.
