Chest
Lacrosse Ball Pec Release
The Lacrosse Ball Pec Release is a foam rolling exercise for your chest. Share of the load in the Zulta muscle model: mid chest 60% and upper chest 40%.
How to do it
- Stand facing a wall or door frame and place a lacrosse ball on the chest just below the collarbone, inside the shoulder.
- Lean into the wall to pin the ball in place.
- Roll the ball slowly across the chest in small movements by shifting the body.
- Pause on a tender spot and slowly move the arm up and down for 30 to 60 seconds, breathing steadily.
- Stay off the collarbone, the breastbone and the front of the shoulder joint, then switch sides.
Tips
- Control the pressure by stepping closer to or further from the wall.
- Keep the neck and shoulders relaxed.
Common mistakes
- Pressing the ball onto the collarbone or into the armpit.
- Leaning in so hard that you cannot breathe calmly.
Muscles worked by the Lacrosse Ball Pec Release
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.
A ball pressed into the chest against a wall. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Lacrosse Ball Pec Release alternatives
No equipment
Similar exercises
Frequently asked questions
What muscles does the Lacrosse Ball Pec Release work?
Mainly the mid chest and upper chest.
Is the Lacrosse Ball Pec Release good for beginners?
Yes. The Lacrosse Ball Pec Release is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lacrosse Ball Pec Release?
For example the Doorway Chest Stretch, Floor Pec Stretch and Single Arm Wall Pec Stretch. They train mostly the same muscles, some with different equipment.
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.