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Foam roller chest

What exercises you can do with the foam roller to relax your chest.

What exercises you can do with the foam roller to relax your chest.

If your chest and your rib cage feel tight, a massage with the foam roller is just right for you. With the foam roller you can practice specific exercises to relax your chest muscles.The BLACKROLL BALL 08 is even better suited for massaging the chest than the foam roller. With it, you can reach this area of the body specifically and selectively. By the way: it becomes even more intensive with a TRIGGER TOOL. You can find all exercises here.

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Chest Stretch

Get into a quadruped stance. Place the BLACKROLL next to you. Place your forearm on it. Bring your chest towards the floor to create a stretch in your chest and arm. Hold the stretch.
Product
Seconds
60
Body part
Chest, Forearm, Upper arm
Training Goals
Recovery, Mobility
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Preacher Stretch

Start in the quadruped position. Place your hands on the BLACKROLL®. Now slowly roll forward with the roller. Lower your chest between your arms to the floor.
Product
Sets / Seconds
1 / 60
Body part
Chest, Shoulders
Training Goals
Mobility
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Wall Pectoralis Stretch

Start in an upright position in front of the wall. Place the BLACKROLL against the wall at a 120 degree angle to your upper body. Press your hand firmly on the BLACKROLL. Turn in the opposite direction.
Product
Sets / Seconds
1 / 60
Body part
Chest, Shoulders
Training Goals
Mobility
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Heel Seat T-Spine Mobilisation

Start in the quadruped position. Your feet are planted. Place the BLACKROLL on your lower legs. Sit backwards. Clamp the BLACKROLL between your buttocks and lower legs to create a stable position for your lumbar spine. Press the BLACKROLL down with your buttocks. Grasp your temple with one hand. Rotate the thoracic spine towards the ceiling. Pause briefly in this position.
Product
Sets / Seconds
1 / 60
Body part
Chest, Core, Shoulders
Training Goals
Mobility
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Chest 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 on the BLACKROLL. Turn to the opposite direction to stretch your chest.
Product
Seconds per side
90
Body part
Chest
Training Goals
Recovery, Mobility
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Pectoralis Minor Massage

Get into prone position. Lie with one side of your chest on the edge of the roller. Slowly move your hand along the floor forward and backward. Feel the effect of mobilization. With the other hand press the roller against your chest.
Product
Seconds per side
90
Body part
Chest
Training Goals
Recovery, Mobility
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Push-Ups

Start in the push-up position with your hands on the BLACKROLL. Maintain core tension without lowering your pelvis. Bend your elbows. Lower your upper body down. Press back to the starting position.
Product
Repetitions
15
Body part
Chest, Core, Shoulders, Upper arm
Training Goals
Strength
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Elevated Push-Ups

Start in the push-up position with your feet on the BLACKROLL. Maintain core tension without lowering your pelvis. Bend your elbows. Lower your upper body down. Press back to the starting position.
Product
Repetitions
15
Body part
Chest, Core, Shoulders, Upper arm
Training Goals
Strength
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Uneven Push-Ups

Start in the push-up position with the BLACKROLL under one hand. Maintain core tension without lowering your pelvis. Bend your elbows. Lower your upper body down. Press back to the starting position.
Product
Repetitions
10
Body part
Chest, Core, Shoulders, Upper arm
Training Goals
Strength
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Rolling Push-Ups

Start in the quadruped position. Place the BLACKROLL under your lower legs. Bend your elbows. Lower your upper body towards the floor. At the same time stretch your knees. Return to the starting position.
Product
Repetitions
15
Body part
Chest, Core, Hips, Shoulders, Stomach, Upper arm
Training Goals
Strength

Übungsroutine für die Brust

Alles in deinem Körper hängt miteinander zusammen. So ist nicht immer die Ursache deiner Brustschmerzen auch dort anzutreffen. Das bedeutet, Faszienrollen an der Brust anzuwenden, ist zwar angenehm, oft liegt die Schmerzursache allerdings an einer ganz anderen Stelle.

Entdecke deshalb unsere ganzheitliche Übungs-Routine für die Brust!

Produktempfehlungen für Faszienrolle Brust Übungen