Prone Chest Opener

Lie face down and extend one arm out to the side at shoulder height, then slowly roll onto that shoulder until you feel the stretch across the pectoral muscle. Alternate sides.

30s each sideAdvancedLyingNo equipment

How to do the Prone Chest Opener

Lie face down and extend one arm out to the side at shoulder height.
Then slowly roll onto that shoulder until you feel the stretch across the pectoral muscle. Alternate sides.

What it targets

Primary muscle groups: Chest, Shoulders.

Commonly included in conservative-care programs for: Postural Kyphosis, Frozen Shoulder.

Body Fix walks you through the Prone Chest Opener with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.