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How to Stretch Your Chest (AND HOW NOT TO!)

  Рет қаралды 3,511,065

ATHLEAN-X™

ATHLEAN-X™

Күн бұрын

Build a ripped, muscular chest with this complete workout
athleanx.com/x/...
Every chest workout should be balanced out with some chest stretching to be sure we don’t leave ourselves too tight. When the pecs get tight (both pec major and pec minor) we wind up causing imbalances in our shoulder girdles that often lead to injuries down the road. In this video, I show you how to stretch your chest so that you keep your pec muscles loose and less vulnerable to injury.
To begin with, the pec major is a fan shaped muscle that has two portions; the sternal and clavicular areas. The sternal area of the pectoralis major runs from the sternum to a point on your humerus in your upper arm. The role of this muscle is to horizontally adduct your arm as you complete a bench press or cable crossover movement. The problem is, when this muscle is tight, we will also see an internal rotation at the shoulder that will develop. This excessive internal rotation is enough to throw your shoulder joint into a position more likely to experience impingement.
To stretch the pec major we have to be sure we retract our scapula and keep the head of the humerus positioned back in the shoulder joint. We want to try and avoid stretching our pecs by holding onto the corner of a door frame and leaning through the door. This can create an overload on the structures in the anterior shoulder capsule which can do damage over time. Instead, you want to position yourself in a door frame with your humerus anchored and supported against the frame. You want to lean forward just slightly and pinch your shoulder blades behind you. Turn your head away and down to increase the pull on the clavicular fibers of the pec major.
To get the pec minor muscle on stretch you want to be sure you reverse the actions of the muscle. The major actions of the pec minor are to tilt the scapula forward, rotate it downward and protract the shoulder blade forward. Once again, you use the doorway to slide your arm up the jamb and aim for the exact opposite motions just listed. This will help you to upwardly rotate the scapula and retract it while tipping it back towards vertical.
If you want to maintain injury free shoulders when lifting weights you are going to have to learn how to stretch your chest and pecs properly. This video shows you two stretches that you can do for your pecs to make sure they stay loose and therefore prevents you from developing imbalances in your upper body. Most of the show muscles like the chest, lats, and arms will act to internally rotate the shoulder and contribute to the problem. If you can learn how to stretch your chest the right way however you can go a long way towards preventing this from happening.
For a complete workout program that shows you how to train like an athlete and overlook nothing in your training, be sure to head to athleanx.com and get the ATHLEAN-X Training System. If you are already dealing with joint aches and pains in your training, you will want to check out the MECHAN-X joint recovery formula offered on the site as well.
For more videos on how to stretch, including quad stretches, shoulder stretches and how to stretch your mid back be sure to subscribe to our channel on youtube at / jdcav24

Пікірлер: 4 000
@skierjmps
@skierjmps 5 жыл бұрын
4:24 pec minor stretch 6:44 pec major stretch
@shrubskrub3980
@shrubskrub3980 5 жыл бұрын
Thank you
@stefzia5342
@stefzia5342 5 жыл бұрын
skierjmps Not all heroes wear capes 😂
@jerydsmith182
@jerydsmith182 5 жыл бұрын
Legends
@okdok3742
@okdok3742 5 жыл бұрын
thank you man seriously.
@Poseidon-wx2gh
@Poseidon-wx2gh 5 жыл бұрын
Stef Zia damn it that was my reply
@horslems
@horslems 9 жыл бұрын
crazy how he always upload stuff im looking for.
@bigfoot5720
@bigfoot5720 9 жыл бұрын
horslems crazy how someone always says this.
@jepetto009
@jepetto009 9 жыл бұрын
Jimmy Struthers haha f*ck out da way Jimmy
@JawadLion
@JawadLion 9 жыл бұрын
+masbaconstrips Jimmy's busting all kinds of nuts
@u00drk1
@u00drk1 9 жыл бұрын
***** All Kindzzz
@joezic
@joezic 9 жыл бұрын
u00drk1 thats my line BITCH!
@bigdaddynick9372
@bigdaddynick9372 5 жыл бұрын
The reason I watch these videos is he doesn’t pussyfoot around. “ here is your problem, here’s How you fix it. In doing that he explains the muscles and joints thoroughly
@unapologeticallynarcissist8694
@unapologeticallynarcissist8694 3 жыл бұрын
Ok bigdaddy Nick
@tiddybearkush
@tiddybearkush 2 жыл бұрын
Also like that approach.
@petroart
@petroart 5 жыл бұрын
How many physical therapists, chiropractors, personal trainers, etc do you think Jeff is putting out of business? Love your videos
@AllAmericanGuy01
@AllAmericanGuy01 5 жыл бұрын
Not many because although Jeff is a physical therapist and fitness trainer, he is not YOUR physical therapist or fitness trainer. The advice and recommendation he gives are based on our own assessment and not an assessment of a professional. In other words, people who use his videos to self-diagnose and treat themselves should stop because there are other factors that play a role in injuries and injury prevention.
@nighthawk2
@nighthawk2 5 жыл бұрын
AllAmericanGuy01 nah sounds like you’re pretty salty. Must be one of those personal trainers that dislike hid videos.
@AllAmericanGuy01
@AllAmericanGuy01 5 жыл бұрын
@@nighthawk2 ....
@isaack7
@isaack7 5 жыл бұрын
@@AllAmericanGuy01 I agree he is probably not putting any/many out... but things like this are self maintenance tips that we SHOULD use. This is injury prevention and body degradation prevention that should be put to act regardless of whether you are already jacked up from these particular muscles being tight and bound up. Some that use this advice may find it helps out there messed up shoulders. Others that use this advice are going to benifet from aiding in keeping their already healthy shoulders. No loss in following this advice and no we should not stop from following this advice
@AllAmericanGuy01
@AllAmericanGuy01 5 жыл бұрын
@@isaack7 What I am saying is self-diagnosing and treatments should be avoided and left to healthcare professionals. Do you not agree? Or do you believe that everyone should forsake seeing a doctor and do what Jeff tells us to do, a man who has never seen, met or examined us.
@Yourworldwithin
@Yourworldwithin 8 жыл бұрын
Been having issues in my shoulder and back because of this exact problem. The simplicity of your explanation is perfect man. Wish there was a tactful way to send this to my physical therapist. Many thanks.
@mattiapenna6144
@mattiapenna6144 7 жыл бұрын
Your World Within man, what kind of problems did you have? its been now three months since i started experiencing problem in my scapula area and in my shoulder and i'm wondering if this can help solve the problem
@ma8ico
@ma8ico 7 жыл бұрын
mattia penna try doing rotation exercises, search for shoulder warmup. Also you can start training your back part of your shoulders, helped me a lot
@garettwood2381
@garettwood2381 7 жыл бұрын
I would suggest a new physical therapist if they need to watch this.
@mylesmackey2430
@mylesmackey2430 6 жыл бұрын
Ditto to this.
@kelleyfort9989
@kelleyfort9989 6 жыл бұрын
Your World Within Show them the video, the next time you see them? Lol....
@KeithHoranParkour
@KeithHoranParkour 8 жыл бұрын
I've been training for a couple decades now. I didn't even really notice a bad posture I developed until about 7 years ago. If I found this video back then it would have seriously helped the correcting process that I had to go through with trial and error. So if anyone reading this comment has the rolled forward shoulders, be sure to add these stretches into your routine. Equally as important to correct the problem would be to add some exercises that target the rhomboids to help balance and pull from the other side. Excellent video Jeff. I really wish I found this years ago!
@ChrisCoyATX
@ChrisCoyATX 8 жыл бұрын
Have you started using Jeff's technique? Noticed any results? I'm starting today!
@ASpecialKindOfMan
@ASpecialKindOfMan 8 жыл бұрын
+Keith Horan u have a fucking gay voice
@pakistanis1782
@pakistanis1782 8 жыл бұрын
+Keith Horan I have spent months investigating treating moobs naturally and found a fantastic website at Wilfs Remedy Answer (google it if you're interested)
@bearoftheeast11
@bearoftheeast11 4 жыл бұрын
I’ve had tense shoulder, which I know realize was a tense chest, for years. I did three sets of these stretches and I already feel everything loosening up. I’ve gone to a chiropractor and a physical therapist, neither of which helped or showed me this stretch. Thank you, Jeff!!!!!!
@joelreis5366
@joelreis5366 4 жыл бұрын
Little late to this party, but i went to a chiropractor when i busted my back and he was the one who told me about Jeff Cavaliere. Been following his videos for 5 months now and getting really great results. Who would have thought that busting my back was the best thing that could have happened to me?
@BitsOfEternity
@BitsOfEternity 4 жыл бұрын
That's because they want you to keep coming back, so they can keep getting paid...
@joelreis5366
@joelreis5366 4 жыл бұрын
@@BitsOfEternity Damn i got really lucky with my chiropractor. Went there twice for 2 diferent problems, he fixed both and told me how to prevent them from happening again. And he was the one who recommended me to check out Jeff's videos.
@BitsOfEternity
@BitsOfEternity 4 жыл бұрын
@@joelreis5366 I was t-boned by a drunk driver who ran a red light, 25 years ago.. I went to a chiro for a long time, and he always put things right, but he never taught me that getting stronger would help stop me from coming back. He's great at what he does, but he never really made me believe that I wouldn't need to go back to him if I worked on strength training enough. I had to learn that on my own. So glad Jeff is here to teach these things, although I wish someone could help with my frozen shoulder.. But oh well LoL
@Stekaren
@Stekaren 4 жыл бұрын
I will try this 3 sets. how many seconds did you hold brother?
@matthewmanucci
@matthewmanucci 5 жыл бұрын
Pec major 7 Pec minor diminished.
@vape80
@vape80 5 жыл бұрын
Matt Mannucci haha
@andrew_puente
@andrew_puente 5 жыл бұрын
Underrated comment 😂😂😂
@deckard_2049
@deckard_2049 4 жыл бұрын
Apparently only 63 of us understood this😂
@polycarpofsmyrna2168
@polycarpofsmyrna2168 4 жыл бұрын
Well played
@shutdahellup69420
@shutdahellup69420 4 жыл бұрын
Hahahaha
@WilsonzIsland
@WilsonzIsland 9 жыл бұрын
3:47 lol that caught me off gaurd, first time hearing jeff say fuck
@noUGames
@noUGames 9 жыл бұрын
thought the same thing lol
@vitalygrigorjev7369
@vitalygrigorjev7369 9 жыл бұрын
tommy mezei it's not the first time, when in video Jeff say "fuck"
@preston0808
@preston0808 9 жыл бұрын
lol... I looked over my shoulder reflexively.. Funny stuff
@christianmalagon2363
@christianmalagon2363 9 жыл бұрын
Ohh ok yeah I just wanted to see the video *****​
@christianmalagon2363
@christianmalagon2363 9 жыл бұрын
Haha true I took a look and I gave up *****​
@dna8269
@dna8269 8 жыл бұрын
Wish I would've seen this video 3-4 years ago. Great stuff on this channel. The PT stuff is invaluable for those of us working through injuries and learning where we screwed up exactly
@RavishingSailor
@RavishingSailor 8 жыл бұрын
+dn a Very true indeed.
@ceili
@ceili 8 жыл бұрын
Completely agree
@FeatherzMcGraw
@FeatherzMcGraw 4 жыл бұрын
Been in agony for months thinking i was having a heart attack or living the aftermath, just tried this minor stretch and it feels amazing.
@omelali8065
@omelali8065 2 жыл бұрын
Ommmggg that’s really happened to you ? I think I have the same problem
@oleh5109
@oleh5109 3 жыл бұрын
I didn't even have to search for this after I felt pain in my shoulder today, youtube knows everything about me
@loranbustamante6320
@loranbustamante6320 3 жыл бұрын
That’s your phone spying on you ha
@jovanastefanovic6906
@jovanastefanovic6906 3 жыл бұрын
you're not the only one
@shizuokaBLUES
@shizuokaBLUES 3 жыл бұрын
I mentioned I wanted “ a new camera , probably a Canon” to my wife. And there it is on KZfaq and Amazon. Creepy.
@Edward-ho2bm
@Edward-ho2bm 3 жыл бұрын
ikr
@ronaldporter2654
@ronaldporter2654 7 жыл бұрын
can't believe I'm getting all this information for free!
@barrybigballs2050
@barrybigballs2050 7 жыл бұрын
Ronald Porter yh he's one of the best fitness gurus
@coleburt9783
@coleburt9783 6 жыл бұрын
IS the best*
@chinhan3930
@chinhan3930 6 жыл бұрын
Ronald Porter me too..
@magsec5
@magsec5 6 жыл бұрын
*Soviet Anthem plays*
@KinoStudentX
@KinoStudentX 6 жыл бұрын
Yeah, well he gets paid well through you tube adverts and such, so it's a win-win.
@chocolatier9597
@chocolatier9597 9 жыл бұрын
Jeff, i would extremely appreciate it if you could make a video on warming up before lifting
@trophywolfe
@trophywolfe 9 жыл бұрын
Lea Vohn he has search it up
@cranstongitserdone7289
@cranstongitserdone7289 9 жыл бұрын
Lea Vohn To warm up before lifting do 5 minutes of low intensity cardio on an elliptical. You can also do light lifting movements with no or very low weight Never stretch before lifting. I'm a CPT but not a PT ( Phys. Therapist ) like Jeff. If I remember right if you put AthleanX warm ups in the youtube search bar it will show you videos. Jeff has been my go to guy for PT info for over 2 years and I respect his knowledge.
@American_Heathen
@American_Heathen 9 жыл бұрын
If I'm working my chest I'll have a bar with little to no weight. Bench press it for about 20-25 reps, some jumping jacks or light cardio. Make sure you stretch after each mini exercise.
@piggyskate
@piggyskate 9 жыл бұрын
Cranston Gitserdone never stretch before? lol that's what i've been doing for 4 months. why do you suggest not stretching before? do you suggest stretching after?
@cranstongitserdone7289
@cranstongitserdone7289 9 жыл бұрын
piggyskate Cold muscles don't stretch well bud. Warm up before stretching. When you stretch cold you risk damage. The only exception I make is when I get out of bed in the morning and I do a few stretches for what I call "sleep stiffness" so I can move normally. Did you ever watch a dog or cat when they first wake up??? They stretch for a few seconds. I do it in the morning when I get up and when I go to bed to relax the muscles for better sleep.
@noelhefele
@noelhefele 4 жыл бұрын
Have to say, I tried this and got my pec minor to release. Most incredible feeling and I didn't even realize how the tightness was effecting the rest of my body. Thanks Jeff.
@chewturgeon9066
@chewturgeon9066 5 жыл бұрын
Wish I had learned about this back when I was heavy into lifting in my early 30's. Currently I am 40 and getting back into resistance training again. Now because I am older and realizing that my body doesn't respond the same way to training, I see the importance of slowing down and really looking in greater detail to things like this, stretching correctly. Nicely done sir. Thanks for your helpful insight.
@musclegaining2058
@musclegaining2058 3 жыл бұрын
Im 20 rn. I wish I had paid more attention to detail when I was younger. I would always go into the weight room with no plan at all amd I just thought eating veggies and not eating fast food, junk food, or sugar would lead to muscle growth. I didnt know u have to eat a certain amount of grams of protein.
@nathanpiazza9644
@nathanpiazza9644 7 жыл бұрын
:O He dropped that F BOMB oh man Jeff is not kidding around here guys.
@AceofDlamonds
@AceofDlamonds 7 жыл бұрын
nathanpiazza Yeap. serious business. I was out of work for about 2 weeks because of a shoulder injury from tight pecs.
@imjustkidding6626
@imjustkidding6626 8 жыл бұрын
This video saved my fucking life
@louistorres
@louistorres 5 жыл бұрын
Holy smoke! I've had shoulder issues for months and as it turns out, it's been my pecs! Thanks to this video, I just stretched my pecs and my shoulder feels so much better! Wow!
@ryokocchan
@ryokocchan 5 жыл бұрын
I tore my labrum and royally fucked up those muscles after surgery. They were so tight from the surgery trauma, not being used and my initial injury it was impacting my actual rehab. Jeff’s videos have been a lifesaver. These stretched help tremendously.
@tobynorth4116
@tobynorth4116 7 жыл бұрын
Best use of a Smith Machine I've seen
@wozhendeaa
@wozhendeaa 6 жыл бұрын
RiHe if Smith’s machine is that bad why does Jeff have it in his home gym ? Stop that bro talk
@demondog7505
@demondog7505 6 жыл бұрын
Torbjørn Nordlie g
@cspanke9589
@cspanke9589 7 жыл бұрын
I never understand why people put thumbs down on Jeff's videos. Best free fitness advice online hands down!
@joaquincortada1483
@joaquincortada1483 5 жыл бұрын
Because they are haters! Or they do it by mistake.
@ilovecats2796
@ilovecats2796 5 жыл бұрын
@@joaquincortada1483 negative,BAD people like ya know..selfishly sarcastic people!!
@ilovecats2796
@ilovecats2796 5 жыл бұрын
o yeah..and they dumb so don't get it as well!!
@louisrobert1382
@louisrobert1382 Жыл бұрын
This stretch just enhanced my recovery process after the workout. Love the way Jeff shares the details using body markers.
@arcade-hero8603
@arcade-hero8603 5 ай бұрын
Jeff is a life saver. I have been fighting some SC joint/ Shoulder pain. Jeff's videos are helping me see the issues and know the science and exercises to help me.
@abuhakeemislam1921
@abuhakeemislam1921 7 жыл бұрын
Best fitness instructor online hands down
@TheFozzir
@TheFozzir 7 жыл бұрын
Dude, that's a stretch. Have you seen Richard Simmons?
@abuhakeemislam1921
@abuhakeemislam1921 7 жыл бұрын
S Winter no mate ?
@abuhakeemislam1921
@abuhakeemislam1921 7 жыл бұрын
S Winter I'll have a look now
@demondog7505
@demondog7505 6 жыл бұрын
AbuHakeem islam g
@Dad_of_War
@Dad_of_War 4 жыл бұрын
Hands up too
9 жыл бұрын
This may be the reason for my scapular winging!! Thanks for sharing, Jeff! Always the best on KZfaq.
@annefrank1301
@annefrank1301 9 жыл бұрын
exactly what i thought
8 жыл бұрын
***** There are a lot of foods in the middle of a grocery store that are vegan but not "plant-based"
@foshizzlebizz4470
@foshizzlebizz4470 8 жыл бұрын
+Andréas Remis PLANT BASED VEGAN steak
8 жыл бұрын
Foshizzle Bizz Heart disease
@foshizzlebizz4470
@foshizzlebizz4470 8 жыл бұрын
Andréas Remis PLANT BASED VEGAN How
@akmixman76
@akmixman76 5 жыл бұрын
This is perfect, I've been doing this wrong for years! This also helps because I got shoulder surgery and this stretch really helped to not aggravate it.
@michaelhidalgo4409
@michaelhidalgo4409 5 жыл бұрын
I love that hes out of breath teaching us what's good for us
@Vintage1977guy
@Vintage1977guy 7 жыл бұрын
Unreal 373 people thumbs down on this video.This knowledge is equivalent to gold.
@MrBluetiger2000
@MrBluetiger2000 7 жыл бұрын
Even more. Your bodies health is more important than any material in the world.
@Vintage1977guy
@Vintage1977guy 7 жыл бұрын
I totally agree! Each day trying to learn more improvements and implement them as I go.Things will turn around.
@gurnblanston5000
@gurnblanston5000 7 жыл бұрын
Wesley Creekmore Excellent info direct and clear. As important as strength and technique training. I will search for ankle, wrist, and hip now!
@markstone6263
@markstone6263 7 жыл бұрын
I was literally scrolling down to write something similar lol
@Vintage1977guy
@Vintage1977guy 7 жыл бұрын
lol,Right! When the pain becomes too much from lifting incorrectly to impress their friends,they'll be back.
@lucastheil5216
@lucastheil5216 7 жыл бұрын
You are WAAAAAY better than my real physical therapist. Thank you for helping so many people with your amazing videos. I've learned way more about our anatomy than I learn on a who semester in my school. I've learned way more than I could've imagined there was to learn about weightlifting and working out. YOU HELPED ME SO MUCH! I VERY GRATEFUL!!
@caseykronos
@caseykronos 5 жыл бұрын
This was it; this was the video that saved my right shoulder, thus helping my entire back and neck pain. Very grateful
@vjehitsza
@vjehitsza 2 жыл бұрын
I've had ongoing problems with pinched nerves, which actually gave ma a minor trauma as I lost control and feeling in my arm(s) when it happened. I have been struggling with this for more than a year, often not able to fall asleep as most of the problems tend to occur when lying in bed. I've seen physiotherapists and osteopaths... and then I discovered this video. I've been doing these stretches 3-4 times a day, for about 3 days now and OMG you're godsend, an angel, you're AMAZING! Thank you so so so much! I can finally fall asleep without problems, I feel my arms getting better every day, I'm even hopeful I can go out driving my car, or go out with friends without having panic attacks. I can't say it enough, thank you, thank you, thank you!
@massiveintensepp
@massiveintensepp 8 жыл бұрын
This guy is awesome. Really helpful video
@lorigardner5380
@lorigardner5380 8 жыл бұрын
I agree!
@EpicDBZking
@EpicDBZking 8 жыл бұрын
fuck you
@bhavneetmanes5838
@bhavneetmanes5838 7 жыл бұрын
jon kramer 200th
@massiveintensepp
@massiveintensepp 7 жыл бұрын
Bhavneet Manes cool ur hot af whaddup though?!
@inesb2609
@inesb2609 7 жыл бұрын
I'm in Physiotherapy and these videos are the best I've found so far on the Internet. Many thanks!!!!
@secretangel4848
@secretangel4848 5 жыл бұрын
Ines B You are not physiotherapy
@winterdesert1
@winterdesert1 5 жыл бұрын
Thanks this really helped me. I was able to pinpoint my problem (pec minor) and stretch it! Thanks also for not playing music!
@robertciernava2651
@robertciernava2651 4 жыл бұрын
No matter how old your videos are they are still sooo helpful...no matter what weight you are pulling you are still one of the best youtubers
@paulinammarie
@paulinammarie 6 жыл бұрын
I just stumbled upon these in my recommended, and am impressed with how helpful and thoughtful this is. As an athlete and RMT I love how you bring the skeleton in to show what is happening and how its working. Its super clear and the explanations for why you shouldn't be stretching certain ways are very good. Just telling people "because you shouldn't" is never good enough. Having the visuals and showing what is/could happen is huge. I super appreciate the amount of education and work put into these.
@shinobi-no-bueno
@shinobi-no-bueno 7 жыл бұрын
3:46 rare Jeff Cavalier f-bomb
@datingenzelfontwikkeling603
@datingenzelfontwikkeling603 5 жыл бұрын
Xd
@martyisdelish1
@martyisdelish1 5 жыл бұрын
Ethan Porter he means business
@nickstorey7643
@nickstorey7643 5 жыл бұрын
Out of all his videos there’s probably only 3 of these. Mirin moment
@jesushatesyoutoo
@jesushatesyoutoo 4 жыл бұрын
Wa da fuck you talk'n ah-bout?
@it-anc12
@it-anc12 5 жыл бұрын
I learn more about the human anatomy everyday from jeff than when I took anatomy in highschool senior year about a year ago. Is he a badass teacher or is the American public school system just a piece of trash. I say both:/
@ju1ianv1002
@ju1ianv1002 3 жыл бұрын
Fr , I wish my health class was like this rather than learning about useless information.
@AceofDlamonds
@AceofDlamonds 3 жыл бұрын
Needs an overhaul for sure, but it depends on how much of school you actually remember (and paid full attention in class?) and your school district.
@choke-
@choke- 2 жыл бұрын
@@AceofDlamonds i went through highschool recently. the american school system just fucking sucks
@sleepydreamer4175
@sleepydreamer4175 2 жыл бұрын
@@choke- Agreed. There’s just no other way to put it- it quite literally sucks 💀
@zachariahwolfe
@zachariahwolfe 5 ай бұрын
@@sleepydreamer4175 It actually helps your point that you said it "quite literally sucks" because they should have taught you better than that lmao
@tefophatlane
@tefophatlane 5 жыл бұрын
Honestly been having this sharp pain in my back like my lower shoulder blade was popping out. Thank you so much for the fix
@matthewd3735
@matthewd3735 4 жыл бұрын
Has this worked?
@RHCP1031
@RHCP1031 7 жыл бұрын
You're a damn lifesaver man. So glad I ran into this channel recently. Just started working out seriously and every few days it feels like I'm running into a new problem, but this channel has helped me with almost all of them so far.
@steve6rocks11
@steve6rocks11 9 жыл бұрын
Jeff, your videos have saved my joints. You've inspired me to be a physical therapist. I know it's a long road but these are the things that at least 90% of your everyday gym goer does not realize. It's about more than building a physique. It's about protecting the joint and muscular functions of your body, and being able to address and correct dysfunctional movement patterns. Once I realized the importance of that, I feel I've gotten significantly stronger in a shorter amount of time, and my physique has shown for it. I've always put 100% into my workouts, but now my joints are in the correct positions to where I'm not stressing my joints. I'm stressing the full range of the muscle now and in doing so, I've gotten bigger, stronger, and my muscular development continues to become more proportional to a functional, aesthetic physique. Thank you.
@WhereNerdyisCool
@WhereNerdyisCool 5 жыл бұрын
As an IT guy whose got the Mouse Shoulder, my pecs are always tight and sore. Not a fun place to have pain ... my Massage Therapist has guided me into fixing my posture, treating my rhomboids and releasing my sore pecs. A stand up desk helps, alternating mouse hands and these stretches! It’s amazing how much a sit down job can injure your shoulders /chest/back!
@TK-ck7oe
@TK-ck7oe 5 жыл бұрын
Outstanding information! PLEASE keep more help coming for chest/trap tightness. These are the root cause of my chronic migraine issues and I’m desperate for more insight. Thanks much!!
@JaMarrJ
@JaMarrJ 6 жыл бұрын
Been tuning in for years and finally getting in the best shape of my life and it has dawned on me that your channel is going to help lead the way! Thanks for all of your consistent work!
@grass.dihenia2590
@grass.dihenia2590 9 жыл бұрын
Jeff, you should make a complete static stretching and mobility guide to purchase or include in the Athlean-X Training System. I bought AX-1 and am planning on buying NXT or TNT's. I would really appreciate a complete guide because stretching and mobility are so important.
@markbelanger4204
@markbelanger4204 4 жыл бұрын
I'm currently in rehab for a shoulder surgery & this right here is a gamechanger... Thanks for the amazing content!
@stevesachuk1636
@stevesachuk1636 5 жыл бұрын
This really helped me . I just had a slap tear and repair. I wish I followed this advise years ago , I have had shoulder problems and pain for a long time. Thanks Jeff keep up the great work , I have a better understanding of how my body works due to your videos. Thanks again
@ninobrn00
@ninobrn00 8 жыл бұрын
I have horrible posture and my shoulders roll forward. After seeing this, I can see why my stretch was never that effective! I watched your other videos on shoulder rotation and stretches because that's where I'm suffering the most! Thank you for taking the time to school us! Nino
@gripstrength
@gripstrength 9 жыл бұрын
Jeff, AWESOME video bro. Nice job.
@spilkspmilk6798
@spilkspmilk6798 9 жыл бұрын
Jedd Johnson nice to see u here jedd
@TheRapidbunny69
@TheRapidbunny69 2 жыл бұрын
I should've had you as my personal trainer! I'm sitting with a shoulder issue for over a year now and it's just getting worse. I've been to 2 different physios, a chiropractor, skeltal-muscular guru and lots of massages. They just relieve the tension and pain for a while, but it comes back. The exercises they give me are not doing the trick. Your explanation is so simple and easy to understand - in 9 minutes I understand perfectly what is causing the pain better than hours and hours of sessions elsewhere. I'll follow this and your other wing repair tips. Thanks man. PS - found your channel by mistake when reviewing VShred.
@WeberIMayRoam
@WeberIMayRoam 4 жыл бұрын
This was the BEST video to explain what my chest is doing. I am not a body-builder (in my world, Buff is a thing you wear when you run). I suffer from tension headaches, and over the past year or so, my massage therapist has repeatedly had to focus on my chest, clavicle and upper arm area. She told me that the muscles were all short and I needed to stretch them more often. Well, after digging around on the internet, I found this video, and it explained WHY I needed to stretch what she told me to stretch, and now that I see it, it makes total sense! Thanks man!!
@akiraperera9574
@akiraperera9574 3 жыл бұрын
How did it go?
@Steve-qp3uw
@Steve-qp3uw 9 жыл бұрын
I'm a HUGE FAN of these educational videos. when Jeff puts his P.T. hat on, I feel he's the most honest with us. not to mention, teaching us the right and the wrong. what I would really like to see is Jeff do a video on the muscles in the back, from top down side to side. showing ways to strengthen and increase mobility. thanks again Jeff!
@waazaaawoop997
@waazaaawoop997 7 жыл бұрын
fucking love this channel, who's with me?
@KnotKT88
@KnotKT88 3 жыл бұрын
You are my savior. I have been struggling with poor posture and feeling very defeated and in serious pain. Such great information, thank you so so much.
@R2RTHEMOVIESPLACE
@R2RTHEMOVIESPLACE 4 жыл бұрын
I have watched a couple post about stretching the pec muscles and I like how you all talk about their attachments and how it effects your posture. BUT with the pec minor NO ONE says that when it gets tight that it will effect nerve and blood flow to your arm. I have this issue with numbness in my fingers and it is from compression of my brachial nerve. I know that most people think having numbness in your fingers they think they have carpal tunnel but most likely their pec minor is really tight.
@Ben-jk5eu
@Ben-jk5eu 4 жыл бұрын
That's exactly what I've got and I believe it worsens when going to bed and sleeping on your side with elbow bent and hand behind pillow. The pec minor tightens even more. Let's hope I can beat this as it wakes me up with tingling fingers :/
@dmzabo3914
@dmzabo3914 3 жыл бұрын
I heard that brother.
@NoName-sv6tw
@NoName-sv6tw 3 жыл бұрын
Look up thoracic outlet syndrome which is what our brother describes.
@thewanderer4271
@thewanderer4271 7 жыл бұрын
These are the kind of videos that help me really understand what the hell is going on in my shoulder after all so I can be more educated when I attack the gym
@Jagerbomber
@Jagerbomber 6 жыл бұрын
I wish I had realized that it was my pecs that were my biggest issues, rather than it being something in my back. Probably the single most important video. I can't believe how extremely tight these 2 spots were on my right side, and how easily you can stretch them incorrectly.
@JungkookwifeN
@JungkookwifeN 5 жыл бұрын
What should I do if I stretched them incorrectly?
@napakamu9670
@napakamu9670 5 жыл бұрын
@@JungkookwifeN eat carrot cake twice a night
@napakamu9670
@napakamu9670 5 жыл бұрын
for 3 to 29 weeks (or months)
@davehill5539
@davehill5539 3 жыл бұрын
My dominant side was the problem shldr area. Finally making sense of cause and effect and fixes. Thanks.
@maryrichey5777
@maryrichey5777 2 жыл бұрын
Thank you! I have been in pain for 2 months, limiting my weight lifting, and struggling to sleep. Dr said bicep tendinitis, rotator cuff or bursitis. She never noticed my winged scapula or my tilted shoulder. 2 months, 2 Dr visits, and an MRI. YOU NAILED IT IN A10 MINUTE VIDEO!
@junimeme5626
@junimeme5626 3 жыл бұрын
This is the sort of internet material we don't deserve and are blessed with in rare occasions. Amazingly practical, informative, useful and concise. This fella knows how to do it.
@luisalcala5209
@luisalcala5209 7 жыл бұрын
JEFF WILL WROTE ALL OVER HIS FUCKING BODY FOR US, DONT THINK HE WONT GUYS! WE DONT DESERVE YOU JEFF I LOVE YOU MAN
@sammylenjou4235
@sammylenjou4235 5 жыл бұрын
Big thanks Jeff ! First time in my life I feel relaxed pectoralis minor and immediately my right anterior deltoid and pectoralis major started healing from training.
@noteworthyphotog
@noteworthyphotog 6 жыл бұрын
Omg. I’ve gone through 13 months of physical therapy for shoulder pain and this is absolute gold. I have had the biggest minor issues that you explained. Going to start doing this daily!
@a_woman_who_loves_to_lift
@a_woman_who_loves_to_lift 4 жыл бұрын
I have watched numerous physical therapists' videos on how to stretch these muscles, and NONE of them did as excellent a job as Jeff in explaining how here. He is really one of a kind. I did the stretches for the prescribed time while watching him demonstrate, and it helped me a lot.
@theodoro89
@theodoro89 9 жыл бұрын
I was doing this excact stretch since i started working out more seriously (about 4-6 months ago). I am happy that i was doing the right thing. Sometimes you just need to listen to your body and play with it.
@davidsaunders9076
@davidsaunders9076 7 жыл бұрын
awesome video sir. I totally fucked up my shoulders and biceps tendons doing all the wrong things and not stretching and keeping postural correct. It completely ruined 19lbs of lean gain. These ARE THE TYPE OF VIDEOS THAT HELP IMMENSELY. THANK YOU.
@Darkest_Soul_187
@Darkest_Soul_187 3 жыл бұрын
He's totally right about not turning your upper body while doing the pec major stretch. My half assed physical therapist told me I should do it this way to better my shoulder impingement. All it did was caused a different sort of pain in my shoulder. Fortunately looks like the pain caused by the wrong type of stretch is going away and now I'm doing it the right way as shown by Jeff.
@Moon_Pyramid
@Moon_Pyramid 5 жыл бұрын
This was my problem ! I did this stretch and the amount of relief I felt was incredible, thanks for the help with my shoulder issues. Best fitness channel on KZfaq !!
@billfergus6973
@billfergus6973 4 жыл бұрын
Thanks so much for this video! I finally fixed my scapula wringing and rounded right shoulder, but then I got worried because I started getting sore in my right chest. Now it all makes sense. You helped me figure out why I was getting sore in my peck now and how to help it. Your the best Jeff!
@georgi980
@georgi980 2 жыл бұрын
How did you fix it? Have the same problem
@cubershil6298
@cubershil6298 5 жыл бұрын
I have just realised that he is right My sholder is basically twisted forward and in
@sukiratgrewal
@sukiratgrewal 5 жыл бұрын
Of course he is an expert in this.
@chefmeisterflex
@chefmeisterflex 5 жыл бұрын
me to, causing back pain now, hopefully this helps
@widit6862
@widit6862 5 жыл бұрын
chefmeisterflex has it helped
@ZantherStone
@ZantherStone 6 жыл бұрын
The drawings on your chest really made the difference in understanding how the stretches work. You could literally see the lines move/stretch exactly like you said. That was key man. Thanks for the time you put into the video.
@kennykrajnak6289
@kennykrajnak6289 4 жыл бұрын
My chest muscles have always been super tight. I just watched this video and did the exercises shown. I can already feel the difference while typing this comment. Thank you for the videos man.
@willesloco
@willesloco 7 жыл бұрын
thanks for this, I have a tight chest according to my osteopath, I was looking for some good stretches I can do on my own and these look perfect. Thumbs up!
@irontoad777
@irontoad777 9 жыл бұрын
Who are the 11 dumbasses who 'disliked' this video? Do they hate receiving knowledge from a world class physical therapist and sports trainer for free? I think they just may like injuries /smdh
@eternalskeptic
@eternalskeptic 9 жыл бұрын
Wow, thanks for this Cody. My right shoulder had been bugging me for a while so I've been laying off doing push-ups, these stretches seem to be just what the Dr. ordered.
@irontoad777
@irontoad777 9 жыл бұрын
William Jones For sure homie, i have been looking for a good chest stretch as well. I follow Jeff's Athlean X system and videos in my workouts, he always nails it. I lift smarter with better results now because of him. Lemme know how it goes bud ;)
@hansblitz7770
@hansblitz7770 9 жыл бұрын
Cody Ainge They were fat powerlifters.
@271byron
@271byron 9 жыл бұрын
+Cody Ainge Or maybe they don't like roids? I liked the video personally, good stuff!
@jeylaanialin2531
@jeylaanialin2531 9 жыл бұрын
K Why Da fck will 11 year olds be watching this.
@lynmelguy554
@lynmelguy554 3 жыл бұрын
Thank you Jeff, It is extremely helpful with relieving my cervical radiculopathy. Ironical my sir name is Guy but i'm not a guy so every now and then please remember there are many ladies subscribed to your channel. We appreciate the educational and practical information you present. Keep up the great work!
@DjNotNice85
@DjNotNice85 4 жыл бұрын
Dude all your video are a lifesaver....I thought I messed up my shoulder/pec but it needed was to be stretched correctly.
@ChrisTheFisherman
@ChrisTheFisherman 8 жыл бұрын
this guy is the best fitness youtuber there is period
@Marasma101
@Marasma101 8 жыл бұрын
How does he know all this? Wish I knew about this channel when I was in college... I done fucked my shoulders up
@mcfriedchicken1972
@mcfriedchicken1972 8 жыл бұрын
He's a PT
@Fake_Jesus
@Fake_Jesus 8 жыл бұрын
He studied exercise physiology in college. It's what I should have studied instead of terrorism and security, which is useless in our country.
@untitled6981
@untitled6981 8 жыл бұрын
he knows a hell of alot more than the average PT though :)
@williammcmoore4687
@williammcmoore4687 8 жыл бұрын
,,,
@Fake_Jesus
@Fake_Jesus 8 жыл бұрын
Stefan Steebz It's the same with everyone. This is essential information.
@jk3266
@jk3266 4 жыл бұрын
You are a great, genuine,sincere teacher.
@eleanormorris6774
@eleanormorris6774 3 жыл бұрын
I just turned 69yrs. Old.. Had problems with my arms. Couldn't lift my arm ober my head or up to my ears. Had very bad pain in both when i tried. Started doing shoulders and chest with 5lbs weight. Saw improvement almost right away. This video will help achieve the rest. Thank you for sharing your knowledge with a 69 youngster. God bless you
@Rmilms
@Rmilms 7 жыл бұрын
Thankyou for putting this video up. You just explained everything so Clearly. I've never stretched my chest muscles properly and now after about 6 weeks of being back in the gym and putting on some muscle again my shoulders are screwed, I can't even nearly raise my arms up vertical. sleeping is a nightmare and my training has come to a halt. Now i will have to focus on getting my mobility.
@JungkookwifeN
@JungkookwifeN 5 жыл бұрын
How are you now? I did the mistake of stretching them incorrectly what did you to solve the problem?
@ipoopgold
@ipoopgold 5 жыл бұрын
Keep feeding me this gold. I wish I could enter your brain for just 10 seconds.
@ehsanzahoor607
@ehsanzahoor607 4 жыл бұрын
Control c + control v would be my next move lol
@Rodski22
@Rodski22 3 жыл бұрын
As a pt aid worker. I thank you Jeff for this advice. Why Jeff’s advice is excellent? 1. Jeff is no just an average physical therapist. His is licensed to do physical therapy on athletes which is already on his resume. He was a physical therapist for the Mets. To be a physical therapist for a major sport teams not only takes time with experience you also have to take more test and a license to qualify as one. 2. I’m not bashing some of the physical therapist who are not fit but with Jeff he is not just pointing at model figure he is also showing with his own muscles. More like he is virtual not just 2d, which is big help because we could see how the muscle stretches and contracts in person. 3. Oh the best part he is showing us the stretches and exercises for his love to fitness, cough cough fake love profits .
@jessicacasey2941
@jessicacasey2941 5 жыл бұрын
Omg thank u so much for this video! I got hurt pretty bad in 3 car accidents in 18 months time, I also have my own cleaning business & my shoulders pop out often. My massage therapist said my pecs, shoulders, lower back, thighs, & butt muscles are all locked in full flex. Just doing this made a massive difference in road to recovery. THANK U!!
@richardronzello8772
@richardronzello8772 6 жыл бұрын
I love how you draw on your body and use the skeletin to show us exactly what is happening during an exercise or stretch. Your videos are extremely informative and easy to comprehend. I just received my CPT certification and you have been an instrumental part of my learning. Thanks so very much Jeff.
@cliffburton5696
@cliffburton5696 8 жыл бұрын
should the pec minor be stretched before the pec major? Also, i find the lines you draw on yourself extremely helpful for understanding how the muscle fibers are being stretched.
@bway1983
@bway1983 2 жыл бұрын
I have been living in constant pain for over 3 years thinking I was having a heart attack non stop I just did this stretch and the pain is gone like turning off a light switch I'm crying I'm so happy thank you so much I get my life back
@SamCarleton
@SamCarleton Жыл бұрын
I'm a software developer so I spend all my time behind a desk. I am having lots of shoulder pain in my dominate arm. I learned that the issue was my peck muscles. When you talked about where the minor peck is attached to the shoulder blade, you hit the exact spot the pain shoots through my shoulder to the back. Thank you for going into such detail. I am going to follow your stretches and expect to see some relief soon, thanks again!
@dchu6521
@dchu6521 7 жыл бұрын
Thank you J, after stretching my arms started to tingle and when I moved them they moved fast as hea ! awesome
@sammiejr9240
@sammiejr9240 8 жыл бұрын
Mate!!! Thank you so much, I've had a shoulder problem where my upper trap is so tight it has stiffened out my shoulder. I've been going to a Physio to try fix this problem for a long time not actually realising that this could be the reason why my shoulder is unbalanced and always cramping up. And with the stretch you've shown us I've been popping that shoulder out like you said probably making my situation worse hahaha thanks for the video again and look forward to watching more:) 😊👍🏻
@akiraperera9574
@akiraperera9574 3 жыл бұрын
Did this end up helping?
@carlosvilchis3050
@carlosvilchis3050 4 жыл бұрын
I already screwed my shoulder by doing just what he said we shouldn’t. Now I’m looking at his videos hoping they are viral. Thanks for your work Jeff!
@user-ih9in8xr1b
@user-ih9in8xr1b Жыл бұрын
The in-depth explanations separate you from the field. Love it
@zzerxes
@zzerxes 8 жыл бұрын
Felt better within the first stretch. Thanks for posting this.
@anthonyking401
@anthonyking401 3 жыл бұрын
Dude this is what I've been missing for the past 6 years 🤯
@zayt8637
@zayt8637 4 ай бұрын
Very informative video! I attended a few physical therapy sessions and none of them helped would end up worser , and this whole time I thought it was my neck muscle causing my shoulder pain and nope did chest stretches and I can feel the stretch and relief 💯 thank you man
@jon4702
@jon4702 4 жыл бұрын
I broke my shoulder recently and have really been having a hard time getting mobility back. This video explained exactly what I've been struggling with. You are a fantastic trainer. Thank you so much for this video. It gave me so much to work with.
@pamagius3060
@pamagius3060 7 жыл бұрын
Loved this video! I am dental hygienist and work out regularly. The stress placed on our bodies with everyday postures and work loads add up. I have always stretched out my legs well after a workout however have only minimally stretched my pecs. The last 3-4 years I have had issues with my right shoulder. This hit the nail on the head with symptoms I am experiencing. I can't thank you enough for your in depth explanation and visual!
@westbrook0853
@westbrook0853 4 ай бұрын
How is your shoulder now ?
@cemretuncay3371
@cemretuncay3371 6 жыл бұрын
i have one side winged scapula and its just great how he explains everything so easy to understand
@Rayni369
@Rayni369 6 жыл бұрын
Cemre Tuncay Did you fix it now?
@Stexxbax
@Stexxbax 5 жыл бұрын
@@Rayni369 how about u?
@Rayni369
@Rayni369 5 жыл бұрын
I haven't, but to be honest I didn't try doing the stretching frequently, so I can't said if this works or nah
@GoogleAccount-po1gl
@GoogleAccount-po1gl 5 жыл бұрын
Did you guys feel the pec minor stretch?
@napakamu9670
@napakamu9670 5 жыл бұрын
@@GoogleAccount-po1gl I didn't :/ I have trouble feeling it for some reason. I never get a proper stretch. You?
@apexpredator5423
@apexpredator5423 3 жыл бұрын
Thank you so much. My dad got me a bar bell for Christmas, but it would hurt my chest when I used it. After doing these stretches though, it doesn't hurt any more. Your a real life saver.
@thomasdelopez1809
@thomasdelopez1809 3 жыл бұрын
Great background and explanations of the muscle function. The real key is BRACING THE SHOULDER to prevent the head of the humerous from rotating forward. I have been doing doorway stretches for 30 years. This one BIG POINT OF SHOULDER BRACING takes it to a whole higher level with no more effort, bur superior results.
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