Chest Foam Roll
A self-myofascial release technique using a foam roller to massage and release tension in the chest muscles. This movement helps correct rounded posture, improves shoulder mobility, and aids recovery after pressing exercises.
Our AI analyzes your training frequency and intensity on pushing movements to schedule this release work exactly when your cumulative fatigue is high. By tracking your recovery status and subjective pain logs, the system can differentiate between normal soreness and potential overuse, prescribing this exercise to prevent injury. The app also ensures you maintain the position long enough for actual physiological change, rather than just going through the motions.
Form Cues
- Lie face down with the roller positioned under one side of your chest near the armpit
- Extend your arm out to the side to stretch the muscle fibers
- Roll slowly in small increments to find tender spots
- Pause and hold pressure on trigger points for 20-30 seconds
- Breathe deeply into the tightness to encourage relaxation
- Don't roll directly over the shoulder joint or collarbone
- Don't apply pressure that causes sharp or stinging pain
- Don't hold your breath when you find a tender spot
- Don't roll directly on sensitive breast tissue
- Don't rush the movement by rolling too fast
Common Mistakes
- Rolling too quickly to be effective
- Tensing up muscles due to excessive pressure
- Rolling onto the shoulder bone instead of muscle
- Holding breath during pressure
- Spending insufficient time on trigger points
Muscles Worked
Primarily targets the pectoralis major and minor to relieve tightness that pulls the shoulders forward and restricts range of motion. It also addresses the anterior deltoid and the upper chest tie-in, which is essential for maintaining healthy shoulder mechanics during bench presses and push-ups.
Primary
Secondary
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