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Chest · Beginner

Half Kneeling PVC Pec Mobilization Stretch

Half-kneeling overhead dowel side bend for comfortable chest, shoulder, and lat mobility.

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Exercise overview

Training details

ChestShouldersLats

Equipment

Dowel

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a half-kneeling position with one knee on the ground and the other foot in front, creating a 90-degree angle in the front leg.
  2. 02Hold the PVC stick with both hands, arms extended overhead.
  3. 03Gently lean to the side of the kneeling leg, feeling the stretch across the chest.
  4. 04Hold the position for 15-30 seconds, breathe, and return to the starting position.
  5. 05Switch sides and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBox Shoulder Stretch Against WallRelated variationReaching Up Shoulder Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChest & Shoulder Standing StretchComparable substituteAnterior Shoulder & Chest StretchComparable substituteCross-Body Arm SwingsComparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew Rotation

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