Chest
Floor Pec Stretch
The Floor Pec Stretch is a stretch with no equipment for your chest. Share of the load in the Zulta muscle model: mid chest 36%, front delts 18% and upper chest 18%.
How to do it
- Kneel on a mat with the hips over the knees.
- Walk the hands forward and out wider than the shoulders, palms down.
- Keep the hips high over the knees and let the chest sink toward the mat.
- Rest the forehead or chin on the mat if you can and let the arms stay long.
- Hold for 30 to 45 seconds, breathing slowly, then walk the hands back in.
Tips
- Breathe into the chest to open it further on each exhale.
- Turn the palms up for a stronger stretch through the front of the shoulders.
Common mistakes
- Sitting the hips back onto the heels.
- Letting the lower back sag heavily.
- Bending the elbows so the arms go slack.
Muscles worked by the Floor Pec Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Taking the arm back and out lengthens the pec major and the front delt; a straight elbow with the hand turned down adds the biceps.
Floor Pec Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Floor Pec Stretch work?
Mainly the mid chest and upper chest. The front delts and lower chest assist.
Is the Floor Pec Stretch good for beginners?
Yes. The Floor Pec Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Floor Pec Stretch?
For example the Behind the Back Chest Stretch, Bench Pec Stretch and Doorway Chest Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.