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Fascia Roller Exercises for the Chest

Exercises you can dowith a foam roller to relax your chest .

Fascia Roller Exercises for the Chest

Exercises you can dowith a foam roller to relax your chest .

Exercises you can do with a foam roller to relax your chest.

If your chest feels tense and your ribcage feels tight, a massage with a foam roller is just what you need. With a foam roller, you can perform targeted exercises to relax your chest muscles. Even better than a foam roller, the BLACKROLL BALL 08 is ideal for massaging the chest. It allows you to target this area of the body precisely and effectively. By the way: you can make the massage even more intense with a TRIGGER TOOL. You can find all the exercises here.

Chest Stretch

Get on all fours. Place the BLACKROLL next to you. Rest your forearm on it. Lower your chest toward the floor to stretch your chest and arm. Hold the stretch.

Make sure to keep your arm straight.

Product

Standard

Seconds

Body part

Upper Body, Chest, Upper arm, Forearm

Training Goals

Preacher Stretch

Start on all fours. Place your hands on the BLACKROLL. Now slowly roll forward with the roller. Lower your chest to the floor between your arms.

Throughout the entire exercise, extend your sternum forward to straighten your thoracic spine. To further mobilize your shoulders, you can rotate your hands outward and inward.

Product

Standard

Seconds

Body part

Upper Body, Shoulders, Chest

Training Goals

Wall Pectoralis Stretch

Start in an upright standing position facing the wall. Place the BLACKROLL against the wall at a 120-degree angle to your upper body. Press your hand firmly against the BLACKROLL. Turn in the opposite direction.

To intensify this stretch, you can also perform the exercise with your arm extended.

Product

Standard

Sets / Seconds

1 / 60

Body part

Upper Body, Shoulders, Chest

Training Goals

Back Sit T-Spine Mobilization

Start on all fours. Your feet are hip-width apart. Place the BLACKROLL on your lower legs. Sit back. Wedge the BLACKROLL between your buttocks and lower legs to achieve a stable position for your lumbar spine. Press the BLACKROLL down with your buttocks. Place one hand on your temple. Rotate your thoracic spine toward the ceiling. Hold this position briefly.

Product

Standard

Sets / Seconds

1 / 60

Body part

Upper Body, Shoulders, Chest

Training Goals

Chest Muscle Stretch

Stand upright and stable in front of the wall. Place the BLACKROLL against the wall at a 120° angle to your upper body. Press your hand firmly onto the BLACKROLL. Turn in the opposite direction to stretch your chest.

If a position causes you pain, adjust the height of the foam roller.

Product

Standard

Seconds

Body part

Upper Body, Chest

Training Goals

Pectoralis Minor Massage

Lie on your stomach. Place one side of your chest on the edge of the foam roller. Slowly move your hand along the floor back and forth. Feel the mobilizing effect. Use your other hand to press the foam roller against your chest.

Make sure the roll is positioned in the upper part of your chest. You can vary the intensity by applying pressure with your other hand.

Product

Standard

Seconds per side

Body part

Upper Body, Chest

Training Goals

Push-up

Start in a push-up position with your hands on the BLACKROLL. Keep your core engaged without letting your hips drop. Bend your elbows. Lower your upper body. Push yourself back to the starting position.

To reduce the difficulty, perform the exercise with your knees on the floor.

Product

Standard

Repetitions

Body part

Upper Body, Shoulders, Chest, Upper arm

Training Goals

Push-ups

Start in the push-up position with your feet on the BLACKROLL. Keep your core engaged without letting your pelvis drop. Bend your elbows. Lower your upper body. Push yourself back to the starting position.

Product

Standard

Repetitions

Body part

Upper Body, Shoulders, Chest, Upper arm

Training Goals

Asynchronous Push-Up

Start in a push-up position with the BLACKROLL placed under one hand. Keep your core engaged without letting your pelvis drop. Bend your elbows. Lower your upper body. Push yourself back to the starting position.

To reduce the difficulty, perform the exercise with your knees on the floor.

Product

Standard

Repetitions

Body part

Upper Body, Shoulders, Chest, Upper arm

Training Goals

Push-ups from a quadruped position

Start on all fours. Place the BLACKROLL under your lower legs. Bend your elbows. Lower your upper body toward the floor. At the same time, straighten your knees. Return to the starting position.

Your wrists should be directly under your shoulders. In the starting position, your knees should be at a right angle directly under your hips.

Product

Standard

Repetitions

Body part

Upper Body, Shoulders, Chest, Upper arm, Stomach, Lower Body, Hips

Training Goals

Chest Exercise Routine

Everything in your body is interconnected. So the cause of your chest pain isn’t always found right there. This means that while using a foam roller on your chest feels good, the source of the pain is often located somewhere else entirely.

So discover our holistic exercise routine for the chest!