How to do a Foam Roll Chest - Alternative
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Foam Roll Chest - Alternative
Foam Roller
Target muscles worked
Instructions for Proper Form
Foam Roll Chest is a variation on chest stretches that involves using a foam roller. This exercise primarily targets the pectoral muscles, and helps improve muscle flexibility and release tension. The use of a foam roller offers a different form of resistance and can help enhance muscle recovery. This is a great addition for athletes looking to increase range of motion and relieve muscle tightness.
- Position yourself on top of the foam roller such that the foam roller is resting in your armpit. Place your opposite hand on the floor.
- Use your opposite hand to roll yourself across the foam roller until you find a tender spot.
- Pause on this spot and roll the foam roller over this spot repeatedly. Ensure you are taking slow deep breaths.
- Keep the foam roller close to where your pectorals meet your shoulder.
- Readjust the positioning of the foam roller and repeat the previous steps for any other tender areas.
Alternative Exercises to Foam Roll Chest - Alternative
1. Foam Roll Chest
5.9 mSCORESWAPPED 452 TIMESFoam Roll Chest is an excellent mobility and recovery exercise that primarily targets the chest and shoulder muscles. By using a foam roller, you can effectively alleviate tightness and improve flexibility in the pectoral muscles. This exercise is beneficial as a post-workout stretch or during recovery days to enhance muscle relaxation and reduce soreness.
- Beginner
- Chest
- Foam Roller
2. Chest Expansion
11.7 mSCORESWAPPED 305 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
- Beginner
- Chest
3. Wall Pectoral Stretch
11.6 mSCORESWAPPED 269 TIMESWall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.
- Beginner
- Chest
4. Chest Doorway Stretch
11.5 mSCORESWAPPED 204 TIMESChest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.
- Beginner
- Chest
5. Crab Pose
9.5 mSCORESWAPPED 83 TIMESCrab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
- Beginner
- Chest
6. Foam Roll Lower Back
3.2 mSCORESWAPPED 50 TIMESFoam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.
- Beginner
- Lower Back
- Foam Roller
7. Walkout to Push Up
15.4 mSCORESWAPPED 46 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
- Beginner
- Chest
8. Foam Roll Upper Back
4.1 mSCORESWAPPED 44 TIMESFoam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.
- Beginner
- Back
- Foam Roller
9. Wall Slide Stretch
5 mSCORESWAPPED 27 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
- Beginner
- Shoulders
10. Dumbbell Fly
98.3 mSCORESWAPPED 24 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.