The pectoralis major muscles run across your entire chest and are often referred to as your pecs. This area is often a focus of upper body workouts and weightlifting. However, it's important to include stretching as a part of your regular routine as well to boost flexibility and prevent injury.
Doorway Chest Stretch
An example of a stretch for your pectoralis major muscles is the doorway chest stretch. This stretch involves standing in a doorway with the outsides of your arms pressed against the doorframe. With your elbows bent, lean forward slightly while keeping your arms pressed firmly against the doorframe. You should feel a stretch across your entire chest as you lean forward even more. Hold this position for at least 30 seconds before returning to the starting position.
Wide Push-ups
Wide push-ups target your pecs much more than the standard push-up. To do this exercise, spread your hands more than shoulder-width apart. Assume the normal push-up position in every other regard with your feet on the floor and your back straight. Bend your arms and lower down to the floor. You should feel a stretch in your chest as you near the floor. Push back up to the starting position.
Dips
The dip exercise also stretches and tones the pectoralis major muscles. To do it, begin while sitting on a step. Put your hands next to your hips and your legs in front of you. Put your weight on your arms as you move your rear end forward. Then, lower your rear downward as you bend your arms. This stretches your chest muscles since your weight is being dropped below your shoulders. Move your feet further away from your rear to increase the challenge of this exercise.
Bow Pose
While many yoga poses help to stretch the chest, the bow pose is especially helpful for bringing flexibility to the pectoralis major muscles. To begin, start lying on the ground face down. Bend your legs at the knees and separate them slightly. Lift your chest off the ground, lifting your shoulders and head while putting your arms behind you. Grab onto your ankles and stretch. Hold for several seconds before slowly lowering back down.
