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Chest Stretch with Exercise Ball
A kneeling static stretch that rests one arm on a stability ball and sinks the chest down, opening the pecs and anterior shoulder with easy dosing.
ChestStability BallStatic stretch
GoLightWeight mediachest-stretch-with-exercise-ball
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsPectoralis minorLats
Equipment
Stability Ball
Pattern
Static stretch
Setup
- 01Kneel on all fours with a stability ball at one side.
- 02Place that arm on the ball, elbow bent about 90 degrees, thumb pointing up.
- 03Keep the supporting hand under the shoulder.
- 04Set the hips back slightly over the knees.
Execution
- 01Slowly sink the chest toward the floor while the ball supports the arm.
- 02Let the ball roll slightly outward to deepen the stretch.
- 03Hold at a strong but comfortable stretch across the chest.
- 04Ease up, reset, and repeat before switching sides.
Checkpoints
- -The stretch is felt in the pec, not pinching in the shoulder joint.
- -The lower back stays neutral rather than collapsing into an arch.
- -The neck stays relaxed, eyes toward the floor.
- -The ball stays controlled, moving only a few centimeters.
Common mistakes
- -Dropping the chest fast instead of sinking gradually.
- -Shrugging the stretched-side shoulder into the ear.
- -Twisting the torso to chase a bigger sensation.
- -Placing the elbow far below shoulder line so the stretch misses the chest.
Programming notes
- -Hold 20 to 40 seconds for 2 to 3 rounds per side.
- -Use after pressing sessions or on rest days for shoulder-opening work.
- -Adjust the arm height on the ball to bias upper versus mid chest fibers.
Related exercises
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