The Doorway Pec Stretch UPGRADED

The Doorway Pec Stretch UPGRADED


the doorway pec stretch is a very
common stretch used to lengthen the pectoralis aka the chest muscles but
there are a few tweaks that we can apply to make it much more effective and to
make the gains that you get from it last hey what’s up it’s Coach E here from
precision movement and today I’m gonna walk you through some upgrades that we
can make to the classic doorway pec stretch okay so the classic doorway pec
stretch is where you’re in a doorway your arms are up and you’re just walking
through pushing through to stretch out the pec muscles okay there are a few
things that we’re gonna do to it to upgrade this okay so if you’ve been
following precision movement and myself for a while then you’ve probably come
across something that I call the end range activation sequence and this is a
sequence that I applied to stretches to build range of control okay not just
range of motion increased flexibility but range of control increased mobility
because if we don’t have the strength at the range then we’re not going to be
able to maintain that range the neuromuscular system will see that range
as you know unstable and it’ll just tighten those muscles back up that you
just stretched okay that’s why static stretching you have to do it all the
time every day and then once you stop the gains diminish but when you apply
sequences like this which is the end range activation sequence you’re going
to be able to make gains that last all right so here’s what you do
classic doorway pecs stretch you step into a doorway and hang out here for 30
seconds or so okay the end range activation sequence what we’re gonna do
is we’re gonna strengthen the muscles that enter the range the muscles that
exit the range and also the muscles that stabilize the range and in this case
it’s the shoulder internal and external rotators okay so we’re gonna do a
five-second hold for each element with about five-second relaxation in the
passive stretch to gain more passive flexibility okay so what you do set
yourself up I kept the elbows up a little bit higher than the shoulders
and I go the split stance and then I’m in the passive stretch right here
okay so first we’re gonna apply the end range activation sequence and contract
the chest or the pec muscles themselves so to do that we’re gonna push into the
door with my whole forearm for five seconds focusing on firing up the PEC
muscles and then I relax try to get a little deeper into the stretch okay the
next thing I’m going to do is I’m going to lift the arms away from the doorframe
don’t change body position hold for five seconds so now I’m contracting the delts
scapular retractors and then I relax and go into the passive range again okay so
in the passive range again don’t change body position I’m gonna lift just my
hand away from the door frame and fire up the external rotators and I’m
actively contracting for the whole five seconds so I’m squeezing those muscles
isometrically and then I relax okay five-second
relaxation and then one more I’m gonna try to rotate my hand down this way okay
so fire up the internal rotators elbows might pop off the doorframe that’s cool
keep it tall for spine and relax into passive range okay so it’s about a
minute you’re in that position combining all the contractions and the relaxations
and that’s gonna allow you to not only improve the passive range because you’re
getting that passive stretch but to build the strength in that range that
you need to keep it okay so that’s the first upgrade to the doorway pec stretch
next upgrade when you’re in this position and you’re stretching make sure
you’re breathing and expanding the ribcage so I teach it as 3d breathing so
you’re expanding the ribcage out in all directions forward back out to the sides
and all so you’re spending the diaphragm and the
lungs are expanding up and down so the diaphragms coming down when you inhale
so expands everything the whole torso is basically expanding okay so that’s 3d
breathing not just trying to bring the belly out but the whole ribcage and
because of the architecture of the pecs the insert into humerus and they
originate at the sternum so they cross over the ribcage when you inhale through
the ribcage and expand that whole area it’s gonna further stretch the pec
muscles okay so 3d breathing deep breathing don’t hold your breath that’s
going to help to increase the effectiveness of this technique okay so
the last thing last little tweak here is when you go into this position
especially when you go into passive range people have a tendency to extend
their spine okay because the pecs are so tight it basically just pops the spine
into extension through the lumbar and the thoracic area what you really want
to focus on is keeping the abdominals tight the lumbar spine in neutral and
keeping the ribcage from flaring okay so you depress the ribcage with the
abdominals so you’re here instead of doing that and get the abdominals on and
depress the ribcage so that you’re not going into extension of the spine and
you can get a more effective stretch through the pecs in case you’re here and
then your breathing and when you apply those three elements the under-aged
activation sequence the 3d breathing and maintaining the ribcage depressed and
preventing hyperextension of the spine this stretch is going to be
very effective for you okay so do that up give it a try you can even compare do
the classic way of just statically stretching for a little bit couple days
and then do the up created way with the three techniques that I just showed you
and you’ll feel the difference for yourself alright so if you want more
good stuff like this make sure you subscribe to this channel and hit up
precision movement dot coach because we’ve got plenty more articles and
videos to help you eliminate pain heal and prevent injuries and improve
mobility so you can do the things you love

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