Stop Stretching Your Pecs Like This!

[@SquatUniversity]

The #SquatUclub is now on KZbin! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@SquatUniversity]

Today's winner was JD0702!

[@LeonLu-g1o]

​@@SquatUniversityshould I get a pec surgery? Or will it limit range of motion?

[@jeanieirving]

Mind blown. I love doing the stretch that you said was not ideal. Now my shoulder ache makes sense. So glad I found your channel. Thank you.

[@ThePushItCo]

same man

[@austinmassengale5995]

My favorite sports science channel. Always a pleasure to get a notification about a new video!

[@SquatUniversity]

Thank you!

[@austinmassengale5995]

Terry Stover well they are both well versed in this field so yes I’m sure they have similar viewpoints but I wouldn’t say that Squat University is trying to rip him off.

[@vinitchhabria1738]

0:55- 1st stretch agasit the wall - dont arch your lower back and slowly moce forward till you feel your chest strethc and not in your shoulders - the higher the arm - feel it in thepec minor and lower pec major [tried can def feel a sesnsatin 2nd -2:18- 5 reps total 3rd -3:37 - core in a braced positiion and not to feel in shoulder -a slight leaninh forward - dont torget forward long term issues

[@memad5193]

Thanks man

[@misterwill3625]

Excellent video on chest stretch. I’ve never felt a good chest stretch until trying your chest technique, especially your last stretch. I was guilty of overtorquing. Your advice to lean slightly with an engaged core made a world of difference. Thank you.

[@MrSoggyjocks]

The best chess stretch with no forcing the shoulder is to get a flat exercise bench, and lie on it in a crucifix position. Not necessarily a perfect "t" position, but arms slightly raised. Just lie there on the bench and let the weight of your arms stretch out the pec. You can adjust the way your arms are positioned to target different areas of the muscle. I find this is the sort of thing you can relax into over a few minutes, especially if your chest is extra tight and you have a bench at home, for a long slow stretch

[@carloscolon2507]

Thank you for taking the time to show the correct way to use the rig stretch on top of the alternatives 👍

[@SquatUniversity]

You're welcome! Glad you liked the post!

[@yusifmash]

Saving my life as always 😂😂I used to always do these

[@SquatUniversity]

Glad to help!

[@TheStraightCircle]

This channel and AthleanX, saving lives one face pull at a time

[@louiscyfer6944]

@@SquatUniversity let me help you. i can teach you how to properly stretch the pecs.

[@androidboss559]

Fun fact: I stretched my right pec like that because my right pec is smaller due to impingement in my right shoulder. I did a deep stretch for about 30 seconds. Next day woke up with a shooting pain in my bicep all the way to the insertion of my shoulder, took 2 months to heal. Edit: the stretch I'm talking about is the one in the thumbnail.

[@SquatUniversity]

I'm sorry to hear about your injury! Hope these tips can help the next time you try that stretch!

[@ameli950514]

#SquatUClub i constantly see people going overboard with the weight, they have good intentions to stretch but they are not going the extra step, getting more knowledge from places like your channel, I'll forward this to people that need it

[@SquatUniversity]

I see that too! Thank you so much for spreading the word of the channel!

[@leandrolopez9567]

Would be very nice to see an update of how to correct stretch muscles like pec major, minor and others that affect posture, in a way to achieve a plastic stage

[@lelmaahn5131]

This channel is such a lifesaver!

[@SquatUniversity]

I'm glad you're enjoying the content!

[@danielclark1859]

The entire pec major tendon crosses right over the GH joint so of course people might get a BIG stretch with some mild pain if they put their arm in a hyper-horizontally abducted position. But the corner method does make sense and doing it bilaterally cuts down stretch time in half per arm at least

[@YungL.i.X.]

Awesome video man, had some pec minor tightness for a few days and these stretches help a lot

[@rianandromeda2363]

Thanks for the tips, it really help. My pecs was really tight to the point that I confuse it with my collarbone. Thankfully it got better after I do some of the stretches, so once again thanks.

[@yudritewak9188]

Good to see AthleanX has so much influence on the fitness part of youtube.

[@yudritewak9188]

@Terry Stover hahah There ain't many original fitness channels on this platform. You can probably count all of them on 10 fingers.

[@mithunrajsuresh1278]

Ty for the information. I have been doing the wrong stretch for about a year. Will surely try it in next workout 💪💪🤘

[@SquatUniversity]

You're so welcome!

[@alexz9928]

@@SquatUniversity I wish I came upon this video before I strained my shoulder doing this wall stretch incorrectly. Could you direct me on what exercises/stretches I need to do to repair this shoulder strain?

[@bennygilligan]

Brilliant advice this is the video I was waiting for thank you

[@SquatUniversity]

You're so welcome! Glad you liked the post!

[@MusicalVanflare]

Great video; I can't wait to try it myself. My only feedback for the video is this: the music was a bit too loud and distracting. Perhaps tone it down a little bit. Thank you for this! 👍

[@rickybobby7276]

Wow that pec stretch with the pvc pipe works incredible.

[@dssifter4043]

Ok, strangest thing... Room corner stretch is awesome, but after doing it my SI joint pain was reduced about 70% WITHOUT doing any other work due the sacroiliac! I have no explanation but it really helped. Thinking maybe thoracic pull on ilia somehow lessened?...

[@shubhamthakur108]

Do a video on complete demonstration of mcgill big 3!!

[@SquatUniversity]

Coming soon!

[@jackmarshall757]

Can you do a video on a stretch routine to do before bed.

[@SquatUniversity]

You bet! Great suggestion.

[@josephhills4718]

awesome video - my PT showed me all these stretches to fix my tight middle back issue due to rolled shoulders/tight chest. still working towards proper posture but these rock!

[@tylercunningham4311]

This channel is great, lots of original content.

[@timmybeades3245]

In regards to the tension put on the shoulder with the pec stretch we should NOT do... does anyone know what part of the shoulder you could strain by doing that stretc?? Because I believe I did that. better late than never to find this video, though!

[@lb61936]

Rotator cuff I think

[@VuPham-vp9od]

Pec stretch ----- maybe 3 rep (10s hold) 1) Corner pec stretch 2) PVC pipe stretch 3) Rig stretch - the correct way

[@jastameade3153]

Wow! Great stretch! I wish I knew this one sooner. Can you recommend anymore for forward rolled shoulders?

[@SameerKhan-sd9sn]

So adorable to watch your videos Doctor! I appreciate it.

[@SquatUniversity]

I'm glad you're enjoying the videos!

[@erickcuellar681]

Awsome video I have a suggestion, could you make a video of some strechings or excersices for people who work in an office but that also lift weights? Regards doctor!

[@SquatUniversity]

I'll see what I can do! Thanks for checking out the video!

[@logangantner3863]

I find it infuriating that the camera is cutting off what the legs are doing in all of these poses. Keeping my core braced while stretching my chest is incredibly difficult for me, and leg position seems to be critical to this.

[@TheNomios]

Regarding the second stretch (lying overhead) - should I keep my scapula depressed or not? Thanks for the content! :)

[@SquatUniversity]

Yes! Great question.

[@TheNomios]

@@SquatUniversity Thank you!

[@mariahowlett5358]

I can deadlift, do lunges and squat heavy but DB box stepups are very hard. There is a deficiency of some sort there but don't know what.

[@cm88388]

This was exactly what I was looking for! Thanks!

[@ImpulsoCreativo9322]

is it true that if you have good posture, not tight pecs, your hands should be turned parallel to thighs when standing?

[@asas-ct7vs]

Make a video about ATP!

[@SquatUniversity]

I'll see what I can put together! Thanks for the suggestion.

[@asas-ct7vs]

@@SquatUniversity Thanks 👍🏼 I'll sub and wait

[@angeloselarja]

APT?

[@donaldlykins4548]

I would like to know a few different hip flexor stretches. I have been doing burpees to help mobility in prep for overhead squats. Tonight at work my hip flexors on both sides really started to tighten up. I know a partial lunge and lean back on either side but that’s about as far as I’m aware of. Thanks

[@wvvwwwvvw]

#squatuclub I usually stretch it by holding the sides of the squat rack and "diving" my body forth/inside.

[@jgerlof]

Just so you know. I appreciate your videos!

[@SquatUniversity]

Thank you Jason! I appreciate you!

[@Dean.AlAmriki]

Subcribed!!!! Got here from your segment on Barbellshrugged

[@DamianBrown]

Great, thanks

[@SquatUniversity]

Glad you liked the video Damian!

[@jeffcavalieresmusclemarker9621]

Thank you so much for this information bro, u might have saved me from a future injury 😅😅

[@markbisnauth3369]

Great stuff! Thanks!

[@GTLifts9999]

This was awesome, thank you.

[@SquatUniversity]

Glad you liked the video today!

[@DOMinate3495]

Literally started streching pecs yesterday. Your timing is sometimes scary

[@rodolfooviedo6542]

I switched to a left-hand mouse. Also, see my comment above.

[@markom001]

Great video thank you! Could you please make a video about uneven pecs? my right pec is smaller in size and my right shoulder sits lower than my left so in results my right pec is underdeveloped because when I press i do not fell my right pec as much as i would need and like to

[@SquatUniversity]

Thank you! And i'll see what I can do! Thanks for the suggestion.

[@kichakra]

Squat University im intersted too,got the same problem

[@fitindia7385]

Short and informative video

[@Zero-ne3pb]

While I‘am doing the „door“ stretch I feel pain in my left neck, and no stretch in my chest at all, what could be the reason?

[@Stoffendous]

How's your right neck?

[@angeloselarja]

Maybe try bracing the core and not arching

[@ironlotuses2162]

Good tip! Thanks:)

[@joakimbomelin]

Time to update the elbow pain video where this stretch is recommended?

[@tylerb325]

😂😂

[@MegaKyjy]

I didn't see the video you're referencing, maybe I'm outta line, but he does include the stretch at the end, but to do it properly.

[@staceywood4369]

Great video!

[@SquatUniversity]

Thank you!

[@tetecaonegao]

Great tips! How to safely stretch external rotators of the rotator cuff?

[@johnnespino]

I stretch my biceps in a similar way, except with straight arms.. is this safe for my biceps and joints? Can you also make a video about stretching the biceps?

[@rickhoneyford4292]

Odds are it's your lats that are tight and you're just feeling it in your biceps. Check out his videos on lat stretching and rolling and see if that helps

[@i1dumbass231]

have another trainer on utube saying not to use the squat rack in the manner SU does and this guy has a Bachelor of Science in Physioneurobiology / Premedicine and a Masters in Physical Therapy I think Im gonna listen to Jeff Cavalier / Athlene X on this one.

[@Yupppi]

I'm really mostly feeling these in the back shoulder tensioning, it's very hard to feel stretch in the pec other than when it's mostly in the front shoulder and very flexed.

[@OlMoldy]

I had some bad shoulder shit going on. Physio recommended this pec stretch you say not to do. My shoulders have never felt healthier. I'm not torquing it that hard

[@donaldlykins4548]

I also do this stretch but by the end of the video I was wondering if I was doing it the incorrect way.

[@i1dumbass231]

How to Stretch Your Chest (AND HOW NOT TO!) by Jeff Cavaleir disagrees with the way he uses squat rack and I gotta go with the more educated person here. Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine).

[@yehzay]

Thank you very informative

[@rorax42]

Great advice!

[@robertrivera4701]

What do you think contributes more to limited overhead rom/mobility? Tight pecs or tight lats? Or both equally depending on the person? I will focus on both but I want to know where to focus my energies more. Thanks in advance for the feedback?

[@SquatUniversity]

I think it depends on the person. I'd say recently I notice more lats than pecs, but thats why proper testing is needed so we can find the best fixes.

[@skaizu]

Asking stupid questions

[@nomongosinthaworld]

It was always obvious to me that you should externally rotate your shoulder to prevent that exact pain. Never had shoulder pain despite doing these

[@brattygoblin8264]

Will strengthening the rotator cuff help prevent excessive stress to the anterior capsule during the original stretch?

[@Lou101960]

Thank you!

[@SquatUniversity]

You're welcome!

[@deniseilgen4224]

Thanks I just watched your video I have a pain they think I strained my shoulders from bench pressing because they think I'm rolling my shoulders forward is that because my chest pectorals are tight and I need to stretch them out I'm going to be doing these exercises before I start bench pressing

[@mstoochn]

This doesn't work for me at all, i must have extremely mobile shoulders I only feel all three of these in my shoulder joint... i sit at a desk all day and my right pec gets super right but i cannot effectively stretch it.

[@jtinero]

Check out this article. A little technical, but as long as you're performing it correctly you'll be stretching the pecs (even if you don't feel it). www.t-nation.com/training/right-way-to-stretch-the-pecs

[@alexz9928]

I wish I came upon this video before I strained my shoulder doing this wall stretch incorrectly. Could you direct me on what exercises/stretches I need to do to repair this shoulder strain?

[@Adriangnzles]

Same have you found a video yet

[@Viewer13128]

raise arms higher to stretch pec minor more

[@BH_Restorative_fitness]

@squatU. What are the biggest reasons for someone failing the Apley’s scratch test? Do you have any exercises that you would recommend someone who did poorly on this assessment? Thank you.

[@jewelliannew6172]

Ok, well the doctor said to me to do this stretch to help with the Dowager's Hump that started giving me headaches along with terrible pain my neck. I'm also supposed to do Upper Back Strect and Chin Transition. So do you recommend this stretch for this particular issue?

[@andrasszuhorukov7852]

I've tried all three stretches and I felt a pinching pain in my lower neck (above the shoulder blade, on the superior angle). It was like my shoulder blade pinched a nerve and my neck felt incredibly tight. Also, I felt a discomforting tingling down my arm. What am I doing wrong? I tried depressing my scapula, but I just couldn't the movement. It's like my scapula shrugged up on its own, and I felt the stretch in the front of my shoulder What am I doing wrong?

[@jputnam1973]

is it too late to do these to get my mobility back? i was a throwing athlete that was never really trained to stretch. I also did a lot more show muscle work rather than back work so i have lost the ability to do overhead press. If straight up is 90 degrees I am at my best and furthest overhead press position at about 75 degrees. I have a feeling it is a lot to do with the pec minor as I can really feel pulling and soreness under the front head of delts. Thank you

[@DrAlexStrahle]

Like this response, it's not too late!

[@fitedu-club658]

Awesome 🎉👍

[@billaniii]

the first one feels worse.. it just hurts my shoulders and i feel literally nothing in my chest

[@laurasingh262]

Tried these is all different hand positions. Unfortunately inam still unable to feel or stretch my pecs. I have lordosis and my shoulders have always slipped out of place in overhead position so maybe this is why I can't feel it? I only feel it in my arm/shoulder then my abs. Any other options for stretching the pecs with hypermobile shoulders?

[@taiifalshmmry6852]

Are these exercises chest sagging for women?

[@rodolfooviedo6542]

How about moving the arm up and down with an elastic band pulling my shoulder from behind?

[@Mike-hw5jp]

Yeah i just grab a light weight resistance band with both hands, you want some tension to resist between your hands, rotate arms overhead and back behind you. Experiment with resistance, grip spacing and range of motion and like you said move up and down slowly while deep breathing. Incredible pec stretch

[@okamusubi4006]

If Jeff says to do it. I will do it.

[@ChrisSmooth24]

Anon Apoh yeah don’t listen to this Jeff wannabe. Athlean X number one for a reason.

[@toddmayta7615]

Jeff said the exact same as Aaron. Don't do it. kzbin.info/www/bejne/iYeanWSpm6qghZI

[@deanvassil]

​@@ChrisSmooth24I would hate myself if I was as stupid as u lol

[@DiveHard]

Aaron H and Squat University has helped me a lot. They are awesome

[@youregay2947]

🤡

[@agustingiudici8202]

I have some acute pain in my outer pec on the first degrees that i start pulling my arm across my body, when i get past a certain point i start feeling the chest muscle and the pain kind of goes away, do you know what it might be?

[@breakdancerQ]

Well fuck... my shoulder is hurt and I literally always do that stretch thinking it's good.

[@rickhoneyford4292]

With the PVC pipe stretch should my shoulders be down and retracted or just relaxed?

[@angeloselarja]

Certainly depressed

[@patrickchu9390]

Hey Squat University, What is the track called at the end of the video?

[@mr.u1912]

What your view on briefcase squats ?make a video on it.

[@elevatorman5468]

So is this good for pec minor stretching? I was watching a video on fixing scapular winging. I was told to stretch my pec minor with a Swiss ball and I don’t have one. I am trying to find an alternative pec minor stretch.

[@shangsterz]

What about pain the cervical area say C6-7 whenever over extend neck?

[@jbizzle1485]

Is it okay to do the “rig stretch” on the edge of a doorway?????

[@Dillpickles66]

Quick question: would you do a form check of my squat if I were to send it to you? I had a hip avulsion fracture in June and started physical therapy in July and am just starting to get back into squatting. I used to have bad technique and it didn’t feel right but I’ve been trying to work on form and mobility and seems to be better. However I want to make sure it’s perfect before I start to add more weight so I don’t risk injuring my hip again (I wanna get a 405 squat!). Would you be willing to do this first off, and secondly how much would I need to pay? If so please tell me the best way to contact you

[@__nog642]

I don't know the best way to contact him, but I do know that it's definitely not by leaving a KZbin comment.

[@yugicrowe1177]

I feel these stretches very heavy in my forearms, wrist, and fingers…. what does that mean? lol

[@arcad1an292]

I have a serious problem while doing squats with a barbell. I can’t hold the bar properly. My shoulder seems extremely tight. This will not allow me to squat properly or safely. What can I do?

[@roflstompd1234]

I used to have the same issue due to nerve impingement in my shoulder. I'm not very qualified but I saw your comment and thought I'd say what worked for me. Some things that helped me were to: - Play with your grip placement and elbow positioning. A wider grip or more anteriorly rotated elbow may help. - Try High-bar squatting instead of low-bar to reduce the shoulder impingement in the low-bar grip position. - Warm up your shoulders with a PVC pipe using various grips to allow your shoulders to acclimate before adding weight. - When you set up to squat, instead of just barely ducking under the bar, drop down low underneath the bar, and then raise yourself into position from underneath. - If you absolutely cannot back squat, try front squatting or using a safety squat bar. But most importantly, squat more often. I found just continually doing it over a period of several weeks slowly made it easier until now I have fairly good shoulder mobility. Good luck.

[@arcad1an292]

roflstompd1234 Thank you.

[@noobiedooby26]

Am i the only how feels a fucking tight chest? Doing a lot of bench press… chest still aches atfer multiple days

[@stangace20]

Are these stretches good for chostocondroitis?

[@Cordial_Lump]

great video with a click bait thumbnail...

[@apracity7672]

I get tingling down my arms as if I was playing with a nerve as I do pec stretches, is this normal?

[@DrAlexStrahle]

It is possible that you are irritating a nerve! There is a group of nerves (brachial plexus) that runs from your neck through your arm. Try lowering the intensity of the stretch. A simple 5/10 works! Enough that you feel it a little bit, but not cranking away.

[@lukeh21]

Would you do this before a workout Or after ?

[@Chooong7]

Ha! Jokes on you I don't do any stretching

[@8PedroFerreira]

Chooong7 how much do you squat?

[@josephprince3917]

Music is still too loud, Aaron lol.

[@SquatUniversity]

Sorry Craig - my videographer already sent over 4 more to me, so it will be the next round that i'll have to wait until the backgroud sound to be lower!

[@franciscohestnes]

Love your work, hate the title

[@SquatUniversity]

Thanks for sharing your thoughts.

[@SaoirseAnthony]

Kills my shoulders.

[@improvementTime10.3.17]

3:41

[@Anthony-xc4yt]

Then when this or anything doesn't work for two years and no doctor will help you,off to Mexico for bi lateral PEC minor tenotomy..50/50 it works or you end up in a dumpster..wish me luck

[@jimandrews4261]

Do you stretch before or after chest presses ?

[@angeloselarja]

Stretching beforehand will weaken the muscles. Stretching is best a few hours later in my opinion

[@Mike-hw5jp]

They call this stretch the Blairwitch