How to do Face-Down Chest Opener
On the floorHoldBoth sidesIntermediate
Face-Down Chest Opener is a on the floor stretch for your biceps, chest and shoulders. Do it on one side, then switch.
Step by step
- 1Lie on your tummy, arms out to the sides.
- 2Keep your left arm long and roll onto your left side.
- 3Bend your right knee, step that foot behind you, right hand down.
What you should feel
Feel the front of your left shoulder slowly open.
Form tips
- Keep the left arm straight, level with the shoulder. Feel it across the front of the left shoulder and chest. Ease in with the breath, don't crank it.
- Only roll as far as feels kind.
- Let your head rest… soft and heavy.
Make it easier
If your shoulder protests, roll back toward your stomach a little.
Coming out of it
Gently roll back onto your stomach… and bring your arms in.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Face-Down Chest Opener with a coach
In BendEase, a voice coach talks you into Face-Down Chest Opener, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your biceps and chest.
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