Pectoral Region Self Massage for Shoulder Mobility
Targets the pecs with a controlled mobility pattern; builds strength, control and mind-muscle connection.
Mobility & StretchingBeginnerRestorationMobility
At a glance
| Muscles worked | Primary: Pecs. Secondary: Front delts |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Restoration · Mobility |
| Sets & reps | 2 sets × 60 seconds each side |
| Estimated calories burned | ~2 kcal |
How to do it
- Use your opposite hand to press into the chest muscle just below the collarbone.
- Hold gentle pressure and make slow circles.
- Move the arm slowly to feel the tissue release.
- Repeat on the other side.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the pecs with a controlled mobility pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-30s each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.