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Foam roller chest

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

Foam roller 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.

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.

Make sure you keep your arm extended.

Product

Standard

Seconds

Body part

Chest, Forearm, Upper arm

Training Goals

Recovery, Mobility

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.

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

Product

Standard

Sets / Seconds

1 / 60

Body part

Chest, Shoulders

Training Goals

Mobility

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.

To intensify this stretch even more, you can also perform the exercise with an extended arm.

Product

Standard

Sets / Seconds

1 / 60

Body part

Chest, Shoulders

Training Goals

Mobility

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

Standard

Sets / Seconds

1 / 60

Body part

Chest, Core, Shoulders

Training Goals

Mobility

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.

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

Product

Standard

Seconds per side

Body part

Chest

Training Goals

Recovery, Mobility

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.

Make sure that the roller is in the upper part of your chest. By applying pressure with your other hand, you can vary the intensity.

Product

Standard

Seconds per side

Body part

Chest

Training Goals

Recovery, Mobility

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.

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

Product

Standard

Repetitions

Body part

Chest, Core, Shoulders, Upper arm

Training Goals

Strength

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

Standard

Repetitions

Body part

Chest, Core, Shoulders, Upper arm

Training Goals

Strength

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.

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

Product

Standard

Repetitions

Body part

Chest, Core, Shoulders, Upper arm

Training Goals

Strength

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.

Your wrists are below your shoulders. In the start position, your knees are at a right angle below your hips.

Product

Standard

Repetitions

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!