The one-arm-against-wall stretch opens the chest and stretches the biceps by placing one arm against a wall and rotating the body away. It is a simple, effective stretch for tight pecs and biceps after heavy pressing or pulling work.
Muscle Group
Biceps, Chest
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens tight chest muscles
- Stretches the biceps and front shoulder
- Great recovery stretch after pressing
- Requires no equipment
- Easy to perform anywhere with a wall
- Improves upper body mobility
How to perform
- Stand next to a wall with one side of your body facing it.
- Place your palm flat on the wall, arm extended straight and at shoulder height.
- Keep your hand in place and slowly rotate your torso away from the wall.
- Continue rotating until you feel a stretch across your chest and bicep.
- Hold the stretch for 20 to 30 seconds, breathing steadily.
- Release gently by rotating your body back toward the wall.
- Switch sides and repeat with the other arm.
- Perform 2 to 3 rounds per side.
FRONT VIEW
BACK VIEW
Anterior Deltoid
Primary
Chest
Primary