External video — Pectoralis (Chest) Stretch by EmergeOrtho-Triangle Region.
How to do it
- Setup
- Stand side-on to a wall or doorway. Forearm flat against it, elbow bent roughly 90°, upper arm raised to that week's height — 90° (arm level with the shoulder) or 120° (arm angled up above shoulder height).
- Execution
- Keeping the forearm fixed on the wall, rotate your torso away from the wall until you feel the chest stretch. Hold for the prescribed time. Repeat at the second angle if the session calls for both.
- Common error
- Hiking the shoulder up toward the ear to fake more stretch — keep the shoulder blade pulled down and get the range from turning the torso, not from lifting the shoulder.
- Feel
- A steady stretch across the chest and front shoulder. Any sharp pinch inside the joint means back off the height or how far you rotate. The left shoulder sharpening at all is your signal to stop that side.
Forearm flat against a wall/doorframe at roughly 90° at the elbow, rotate your torso away until you feel the chest stretch. Dull stretch fine; sharp pinch inside the joint = back off the height.
Used in
- Week 1 · Fri — Shoulders · Reconnection
- Week 1 · Sat — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Week 1 · Sun — Arms · Reconnection
- Week 1 · Tue — Conditioning · Reconnection
- Week 1 · Wed — Chest · Reconnection
- Week 2 · Fri — Shoulders · Groove
- Week 2 · Sat — Chest, Shoulders & Arms — 3-day substitute · Groove
- Week 2 · Sun — Arms · Groove
- Week 2 · Tue — Conditioning · Groove
- Week 2 · Wed — Chest · Groove
- Week 3 · Fri — Shoulders · Load
- Week 3 · Sat — Chest, Shoulders & Arms — 3-day substitute · Load
- Week 3 · Sun — Arms · Load
- Week 3 · Tue — Conditioning · Load
- Week 3 · Wed — Chest · Load
- Week 4 · Fri — Shoulders · Deload
- Week 4 · Sat — Chest, Shoulders & Arms — 3-day substitute · Deload
- Week 4 · Sun — Arms · Deload
- Week 4 · Tue — Conditioning · Deload
- Week 4 · Wed — Chest · Deload
- Week 5 · Fri — Shoulders · Rebuild+
- Week 5 · Sat — Chest, Shoulders & Arms — 3-day substitute · Rebuild+
- Week 5 · Sun — Arms · Rebuild+
- Week 5 · Tue — Conditioning · Rebuild+
- Week 5 · Wed — Chest · Rebuild+
- Week 6 · Fri — Shoulders · Push
- Week 6 · Sat — Chest, Shoulders & Arms — 3-day substitute · Push
- Week 6 · Sun — Arms · Push
- Week 6 · Tue — Conditioning · Push
- Week 6 · Wed — Chest · Push
- Week 7 · Fri — Shoulders · Peak
- Week 7 · Sat — Chest, Shoulders & Arms — 3-day substitute · Peak
- Week 7 · Sun — Arms · Peak
- Week 7 · Tue — Conditioning · Peak
- Week 7 · Wed — Chest · Peak
- Week 8 · Fri — Shoulders · Deload / Test
- Week 8 · Sat — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Week 8 · Sun — Arms · Deload / Test
- Week 8 · Tue — Conditioning · Deload / Test
- Week 8 · Wed — Chest · Deload / Test