A foam roller is a tube-shaped fitness tool made of a durable foam material. In the fitness industry, foam rollers are commonly used for self myofascial release. This is a technique used to release knots in muscles and in a type of connective tissue called fascia. Rollers come in various lengths and you can also get semicircular rollers. When it comes to exercising the chest, using a roller can not only build your muscles, but also stretch them out and improve your balance.
Step 1
Roll your chest before you perform any exercises. Lie face down on the floor and position your body so your right armpit is on top of the roller, and left arm, knees and thighs are all resting on the floor. Apply downward pressure and slowly roll your body at an angle over the roller. Your body will rise up slightly as you do this. Stop when you get to the bottom of your chest and slowly roll back to your armpit. Repeat three or four times and switch sides.
Step 2
Execute a set of dumbbell chest presses. Sit on the end of the roller while holding dumbbells in your hands. Lower yourself down until the middle of your back and head are comfortably resting on the roller. Hold the weights an inch apart above your body with your palms facing forward. Keep your body still and abs tight as you bend your elbows and lower the weights to your sides. Stop when your upper arms parallel the floor, push the dumbbells back up and repeat 10 to 12 times.
Step 3
Challenge your balance by doing an alternating cable chest press on a half round roller. Attach single handles to chest-high settings on both sides of a cable machine and place the roller on the floor between the weight stacks with the flat side up. Grab a handle in each hand and stand on the roller with your feet shoulder-width apart. Hold your arms out to your sides with your elbows bent and palms facing down. Push the handle in your right hand out in front of your body and hold for a second. Move your arm back and repeat with your left arm. Alternate back and forth for 10 to 12 reps.
Step 4
Use a regular foam roller to do pushups. Place your hands slightly wider than shoulder-width apart on the roller and put your legs together on the floor behind your body. Lift your hips, fully extend your arms and tighten your abs to create a straight back. Lower your body down by bending your elbows and stop when your chest is right above the roller. Push yourself back up in a steady motion and repeat.
Step 5
Kneel on a half round roller with the flat side up to do a challenging pushup variation. Keep your knees about hip-width apart, lean forward and place each hand on a one-foot full round roller. Make sure these rollers are lined up parallel to each other. Lower yourself down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up in a steady motion and repeat 10 to 12 times.
Tips and Warnings
- Perform four or five sets of your exercises and work out three days a week on nonconsecutive days.
Things You'll Need
- Full foam roller
- Half foam roller
- 2 one-foot full round rollers
References
- Sports Fitness Advisor; Self Myofascial Release
- Twogreatclubs.com: Self-Myofascial Release (SMR) Techniques of Foam Rolling
- Physical Fitnet; Alternating Cable Chest Press on Half Round Flat Up and Across with Overhand Grip
- Fit and Functional; Foam Roller Push Up
- Perform Better; Multiple Uses of Biofoam Roller
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