Roll Pec Foam Rolling

Muscles worked

Setup

1. Lie face down on the floor with a foam roller positioned vertically or at a 45-degree angle to your body.
2. Place the roller under the outer edge of one side of your chest, just inside the shoulder joint.
3. Extend the arm of the side being rolled out to the side at a 90-degree angle, palm facing down.
4. Use your opposite hand and legs to support your body weight and control the amount of pressure applied.

How to do it

1. Slowly shift your body weight side-to-side, allowing the roller to move across the chest muscle fibers toward the sternum.
2. Inhale deeply through the nose and exhale slowly as you sink your weight into the roller, moving at a tempo of about one inch per second.
3. When you find a particularly tender spot, pause and hold for 20-30 seconds while maintaining deep diaphragmatic breathing.
4. Complete the desired duration on one side before switching to the other pectoral muscle.

Form checklist

• Keep your neck in a neutral position and avoid shrugging the shoulder toward your ear.
• Avoid rolling directly over the shoulder joint or the collarbone.
• Maintain a slight core contraction to prevent your lower back from sagging toward the floor.
• Ensure you are breathing continuously; holding your breath will cause muscles to tense up rather than release.

Pro tips

• Incorporate 'active release' by slowly lifting and lowering your extended arm (like a snow angel) while pinned on a sensitive spot.
• Focus extra attention on the 'pec-delta tie-in' area near the armpit, as this is a common site for significant tension.

Make it harder

• Shift more of your body weight onto the roller by lifting your supporting knee off the ground.
• Swap the foam roller for a lacrosse ball or a smaller mobility ball to provide more targeted, deep-tissue pressure.

Frequently asked

What muscles does the roll pec foam rolling work?

The roll pec foam rolling primarily targets the erector spinae, lats, and rhomboids, and also works the abs, deltoids, and trapezius as secondary muscles.

What equipment do you need for the roll pec foam rolling?

The roll pec foam rolling uses foam roller.

Is the roll pec foam rolling good for beginners?

Yes. The roll pec foam rolling is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Bent Over Reverse Raise SkierIntermediate · erector spinae, lats, and rhomboids
• Dumbbell Bent Over Reverse Raise SkierIntermediate · erector spinae, lats, and rhomboids
• Front LeverAdvanced · biceps, erector spinae, lats, and rhomboids
• Kneeling Thoracic RotationIntermediate · erector spinae, lats, obliques, rhomboids, and trapezius