Arm and Chest Stretch
Biceps and Pecs



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Biceps and chest stretch for safe lifting. Avoid injury by stretching your biceps and chest muscles with these easy to follow videos and instructions.

The Stretching Handbook

The Stretching Handbook
A quick reference guide of 135 clear photos of every possible major stretching exercise.
Click here for more information

These stretching exercises focus on the following muscles:

  • Pectoralis Major - The upper and lower parts of this muscle, combine to make it the powerhouse of your chest.
  • Pectoralis Minor - This is smaller and positioned deeper than pec major. It helps move your shoulder blades.
  • Biceps Brachii - This is the bulky muscle at the front of your arm. Its main job is to help move your forearm and elbow.

These muscles are commonly injured during lifting exercises. They play a big part when we lift any object, from shopping bags to dumbbells.

Overloading tight muscles with heavy weights, is sure to end in injury. Make sure your muscles are ready, by stretching them thoroughly. Warm them up first, by doing loosening up and pulse raising exercises.

Your cool down stretches, should be held for longer than in the warm up. Especially after a strenuous strength training session. This will help your muscles recover and retain flexibility.

You can always tell if someone doesn't focus on stretching their chest and biceps. Their shoulders are pulled forward and elbows are constantly bent.

Hold each chest stretch for at least 10 seconds, without bouncing. Be sure not to overstretch, take it to where you feel mild discomfort but no pain. Come out of the stretch slowly.

Chest Stretches

Here are some different ways to stretch your chest and biceps:

  • Wide Arm Stretch (Chest)
  • 1 - Stand up straight (no slouching), feet shoulder width apart for balance.

    2 - Lift both your arms up to their sides (in line with your shoulders), palms facing ahead.

    3 - Keeping both arms straight, move them backwards as much as you can.

    4 - Feel the stretch in your chest.


  • Pointed Elbows Stretch (Chest)
  • 1 - Stand up straight (no slouching).

    2 - Put both your hands on your lower back (fingers pointing down), and elbows pointing to the sides.

    3 - Keeping your hands in position, move both your elbows backwards as much as you can.

    4 - Feel the stretch in your chest.


  • Hands Behind Head Stretch (Chest)
  • 1 - Stand up straight or sit upright.

    2 - Put both your hands behind your head (interlocking fingers), and elbows pointing to the sides.

    3 - Keeping your hands and head in position, move both your elbows backwards as much as you can.

    4 - Feel the stretch in your chest.


  • Arm On Wall Stretch (Biceps and Chest)
  • 1 - Stand facing a wall. Place the whole of your right arm on the wall at shoulder height (palm side touching it and fingers pointing to the side).

    2 - Keeping your arm in position, turn your body away from the wall.

    3 - Feel the stretch in your right biceps and chest.

    4 - Repeat by switching sides.

    Tip - Move your arm higher and lower on the wall to stretch different parts of your biceps and chest muscles.

    Variations - Bend your elbow and place just your forearm on the wall (fingers pointing up). Repeat the rest of the stretch as above. This focuses more on your chest. Again, you can raise or lower your elbow to stretch upper and lower chest muscles.



    Enjoy each chest stretch. Check out the following videos, submitted by people to help guide you with your stretches:



    <<< Shoulder StretchesTriceps Stretches >>>


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