Chest
Front Shoulder and Chest Roll Lying on Floor
Lie face down on the floor with arms extended forward. Place palms flat or slightly angled outward.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
- Deltoids
Secondary muscles
- Upper Back
- Core Stabilizers
- Triceps
Target muscles
- chest
- shoulder
- arms
How to perform
- 1
Lie face down on the floor with arms extended forward.
- 2
Place palms flat or slightly angled outward.
- 3
Engage the core lightly and relax the neck.
- 4
Slowly roll the shoulders forward and upward in a controlled circular motion.
- 5
Lift the chest slightly off the floor as you roll.
- 6
Focus on opening the chest and mobilizing the shoulder joints.
- 7
Return slowly to the starting position.
- 8
Repeat in a smooth and controlled rhythm.
Safety & form
Train smart. Read these notes before adding heavy load.
