Wall Chest Stretch

Chest, Front DeltsWall

Unilateral chest stretch against a wall targeting the pecs and front shoulder. Allows precise control over stretch depth.

How to do it

1Stand side-on to a wall and bend your inside arm at 90 degrees.

2Place your forearm and palm flat against the wall at shoulder height.

3Take a small step forward and gently rotate your torso away from the wall.

4Hold when you feel a steady stretch across your chest and front shoulder.

5Hold for the target duration, then repeat on the other side.

Common mistakes

Twisting away too aggressively, placing excess torque on the shoulder joint.

Placing your elbow or hand too far above shoulder level.

Arching your lower back or hunching your shoulders as you turn away.

Breathing

Breathe slowly and deeply, sinking deeper into the stretch on each exhale.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.