Why do I feel it in the front of my shoulder instead of my chest?

That usually means you have rolled too far or the arm has drifted out of position. Roll back a little, keep the shoulder blade down and try the arm slightly lower, and if the pinch stays, switch to the Foam Roller Chest Opener.

How long should I hold the stretch?

Hold for 20 to 30 seconds and repeat two or three times per side, which adds up to about 60 seconds of stretching per side. Doing it at least two or three days a week is enough to build flexibility over time.

Can I do it with my elbow bent?

Yes, bending the elbow to 90 degrees with the forearm on the floor at shoulder height is a common version. It takes the biceps out of the stretch and is a good choice if the straight arm causes tingling in the hand.

Should I do it before or after training?

It fits best after training or in a separate mobility session, when you can hold it without rushing. Before a workout, keep the holds short and follow them with your usual dynamic warm-up.

How is it different from the Open Book Stretch?

The Open Book Stretch starts on your side and opens the top arm behind you, so it mainly works rotation through the upper back. Here the stretched arm stays pinned to the floor while your body rolls away from it, which puts more of the stretch into the chest.

Prone Chest Stretch

What Is the Prone Chest Stretch?

Prone Chest Stretch is an isolation exercise that primarily targets the chest, stretching the pectoralis major on the side of the outstretched arm while also reaching the front of the shoulder and the biceps. It is a beginner-level movement done on the floor: you start face down with one arm straight out to the side, then press the opposite hand into the floor to roll your body away from that arm, which opens the chest while the floor holds the arm in place.

Trainers use it as a cooldown after pressing work such as bench presses and push-ups, and as a mobility drill for clients who spend long hours sitting with the shoulders rolled forward. Because the stretched arm rests on the floor, the stretch is easy to control: how far you roll sets the intensity, and the hand on the floor lets you ease deeper in small steps rather than forcing the arm back.

The pectoralis major takes most of the stretch, with the front deltoid close behind. Moving the arm a little above shoulder height shifts the stretch toward the lowest fibers of the chest, and moving it below shoulder height shifts it toward the upper, clavicular fibers, so it is worth trying a few angles to find where you feel tightest. Keeping the elbow straight, as shown, adds a mild stretch along the biceps, while bending the elbow to 90 degrees with the forearm on the floor takes the biceps out of it.

It suits almost anyone who can lie face down and roll onto one shoulder comfortably. If the floor position feels awkward or the front of the shoulder pinches, start with the Foam Roller Chest Opener, which opens both sides of the chest while lying on your back, or a standing option such as the Single-Arm Wall Chest Stretch, where the amount of trunk rotation is easy to dial back.

Muscles Worked

MuscleActivation

Pectoralis Major: Primary
Deltoid: High
Biceps Brachii: Medium
External Oblique: Low
Serratus Anterior: Low
Triceps Brachii (Long Head): Minimal

Instructions

Lie face down on a mat with your legs straight and your forehead resting on the floor.
Extend one arm straight out to the side at shoulder height, palm down, so it forms a T with your body.
Bend the other arm and place that hand flat on the floor beside your chest.
Press through that hand to slowly roll your body away from the extended arm, keeping the extended arm flat on the floor.
As you roll, bend both knees and bring the top leg back over the bottom one, setting that foot on the floor behind you for balance.
Let your head rest on the floor, turned toward the side you are rolling to.
Stop when you feel a firm stretch across the chest and front of the shoulder on the extended-arm side, and keep that shoulder drawn down away from your ear.
Hold for 20 to 30 seconds, breathing slowly and using the hand on the floor to ease a little deeper as the stretch releases.
Roll back to face down with control, repeat two or three times, then switch sides.

Common Mistakes

Rolling too far
Rolling until the front of the shoulder pinches loads the joint instead of the chest, so stop at a firm, comfortable stretch across the chest.
Bouncing into the stretch
Rocking in and out of the roll jerks the shoulder toward its end range, so ease in slowly and hold still.
Shrugging the shoulder
Letting the stretched shoulder creep up toward the ear takes the stretch off the chest, so keep the shoulder blade drawn down.
Ignoring tingling in the hand
Tingling or numbness in the arm or hand means the nerves are under tension, so lower the arm or bend the elbow instead of pushing through it.
Holding the breath
Holding your breath keeps the chest tense, so breathe slowly and let each exhale help you settle a little deeper.

Injuries

Prone Chest Stretch is a low risk exercise when performed with proper technique. The floor supports your body the whole time, so the main strain points are the front of the shoulder, which can pinch if you roll too far, and the nerves that run from the neck down the arm, which a straight arm held out to the side puts under tension.

Roll slowly and stop at a firm but comfortable stretch across the chest rather than at the end of your range. Keep the shoulder blade drawn down away from your ear and the arm resting on the floor at about shoulder height. Ease into the stretch instead of bouncing, and hold for 20 to 30 seconds at a time, two or three times per side.

To make it easier, roll less, lower the arm slightly, or bend the elbow to 90 degrees so the forearm rests on the floor. The Foam Roller Chest Opener is a gentler, two-sided option done on your back. To progress, roll a little further, move the arm slightly higher, or add total stretch time over the week rather than forcing a deeper single hold.

Stop if you feel sharp pain in the front of the shoulder, tingling, numbness or burning that spreads into the arm or hand, or a sense that the shoulder is slipping forward. Anyone with a history of shoulder dislocation or recent shoulder surgery should get clearance from a physical therapist or doctor before using this position.

Overview

Primary Focus: Chest
Equipment: Body weight
Modality: Stretching
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Why do I feel it in the front of my shoulder instead of my chest?: That usually means you have rolled too far or the arm has drifted out of position. Roll back a little, keep the shoulder blade down and try the arm slightly lower, and if the pinch stays, switch to the Foam Roller Chest Opener.
Q: How long should I hold the stretch?: Hold for 20 to 30 seconds and repeat two or three times per side, which adds up to about 60 seconds of stretching per side. Doing it at least two or three days a week is enough to build flexibility over time.
Q: Can I do it with my elbow bent?: Yes, bending the elbow to 90 degrees with the forearm on the floor at shoulder height is a common version. It takes the biceps out of the stretch and is a good choice if the straight arm causes tingling in the hand.
Q: Should I do it before or after training?: It fits best after training or in a separate mobility session, when you can hold it without rushing. Before a workout, keep the holds short and follow them with your usual dynamic warm-up.
Q: How is it different from the Open Book Stretch?: The Open Book Stretch starts on your side and opens the top arm behind you, so it mainly works rotation through the upper back. Here the stretched arm stays pinned to the floor while your body rolls away from it, which puts more of the stretch into the chest.