Chest
Single Arm Wall Pec Stretch
The Single Arm Wall 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
- Stand side-on next to a wall, about half a step away.
- Place the palm and inner forearm of the arm nearest the wall flat on the wall at shoulder height, slightly behind you.
- Keep the arm straight or slightly bent and the shoulder down.
- Turn the feet and chest slowly away from the wall until you feel a stretch across the chest and front of the shoulder.
- Hold for 30 to 45 seconds, breathing slowly, then switch arms.
Tips
- Turn from the feet and hips, not just the upper body.
- Slide the hand higher on the wall to shift the stretch toward the lower chest.
Common mistakes
- Letting the shoulder roll forward and up.
- Placing the hand far behind the body so it strains the front of the shoulder.
- Twisting quickly into the stretch.
Muscles worked by the Single Arm Wall 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.
Single Arm Wall Pec Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Single Arm Wall Pec Stretch work?
Mainly the mid chest and upper chest. The front delts and lower chest assist.
Is the Single Arm Wall Pec Stretch good for beginners?
Yes. The Single Arm Wall 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 Single Arm Wall 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.