Many people are very familiar with the pectoralis major. The pectoralis major is a muscle that we often hear people talk about in our lives. After a person exercises the pectoralis major, it is good to stretch the pectoralis major. There are several methods that are most suitable for the pectoralis major. Then let’s find out together!

Method 1

Lie on your back on the table, with a folded blanket placed under your upper back, your legs bent, your upper body hanging in the air on the edge of the table, and your hands crossed behind your head. Exhale and lower your head and shoulders toward the ground.

Method 2

Sit in a chair with your hands crossed behind your head, with the top of the chair at mid-chest height. Inhale, lean your upper body back and pull your arms back.

Method 3

Kneel down facing a chair or bar. Cross your forearms over your head, bend forward, lean on the barre or chair, and lower your head below the surface. Exhale and lower your head and chest.

Method 4

Stand facing a corner or an open door. Lift both elbows into an inverted "T" shape (the elbows are lower than the shoulders) and stretch the clavicle part of the chest muscles to both sides. Exhale and lean your entire body forward.

Method five

Stand facing a corner or an open door. Lift both elbows to the height of the shoulder joints, bend the elbows so that the forearms are upward, place both palms on the wall or door frame, and stretch the sternum part of the pectoral muscles on both sides. Exhale and lean your entire body forward.

Method 6

Stand facing a corner or an open door. Lift the two elbows on both sides to above the shoulder joints to form a "V" shape, bend the two elbows slightly, place the two palms on the wall or door frame, and stretch the ribs of the pectoral muscles on both sides. Exhale and lean your entire body forward.

Method 7

Sit on the ground with your lower back resting on a large Swiss ball, your hands crossed behind your head and your elbows forward. Inhale, extend your thighs, lift your hips off the ground, roll the ball, and findto a balanced position. The ball should be under your shoulder blades, with your lumbar spine flat, your knees bent at 90 degrees, and your elbows open.

Method 8

Sit in a sitting position with your arms bent and your hands crossed behind your head: Your partner grabs your elbows and pulls them back so that they face each other.

Method 9

Lie on your back on the bench with your legs bent and your feet on the surface of the bench. Hold two light dumbbells directly above your chest with your arms straight and your knuckles pointing outwards. Keeping your arms slightly bent, lower the dumbbells sideways until your elbows are level with your shoulders. Exhale and return to the starting position, arcing the dumbbells back up.

Editor’s recommendation:
How to exercise the lower edge of the pectoralis major in the gym
A complete collection of upper pectoralis major training methods
How to train the brachioradialis muscles best and most effectively
A complete collection of serratus anterior muscle training movements for beginners