Foam-Roll Chest Alternative
Loosen tight chest muscles with this simple foam rolling exercise. Improve mobility and relieve tension.
The Foam-Roll Chest Alternative mainly works the chest, with help from the shoulders and biceps. You'll need: foam roller.
Required Equipment
Foam-Roll Chest Alternative Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Foam-Roll Chest Alternative Variations and Alternatives
How to do the Foam-Roll Chest Alternative
Lie down on the floor and position a foam roller perpendicular to your body, right under your pectoral (chest) muscles.
Extend the arm that's on the same side as the foam roller straight out to your side. The other arm can be bent for stability.
Gently press your body into the foam roller and roll slowly back and forth to massage your chest muscles.
Rotate your body slightly to target different areas of the pectorals. You can roll from the sternum to the armpit and across the muscle fibers.
Hold on areas of tightness or soreness for a longer period, allowing the muscle to relax and release tension.
Repeat the process on the other side of your chest by switching the position of the foam roller and your arm.
Remember to breathe deeply throughout the exercise to help the muscles relax.
Note: Do not roll directly on the sternum or joints and limit foam rolling if you experience excessive pain. Foam rolling should be a comfortable pressure, not causing sharp pain.
---
Foam-Roll Chest Alternative FAQs
What muscles does the Foam-Roll Chest Alternative work?
The Foam-Roll Chest Alternative mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Foam-Roll Chest Alternative?
Foam roller.
What workout day should the Foam-Roll Chest Alternative go on?
It belongs on push day in a push/pull/legs routine.
What are some Foam-Roll Chest Alternative variations and alternatives?
Similar exercises include the Foam-Roll Serratu Wall Slide, Foam-Roll Upper-Back, Foam-Roll Floor Lat Mobilization and Pectorial Release Roll-Ball.
Training calculators
Work out the numbers behind your training before your next session.