Side Lying Chest Stretch

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended.
2. Extend your right arm straight out to the side at shoulder height, palm facing down.
3. Place your left hand on the floor under your left shoulder with the elbow bent.

How to do it

1. Exhale as you slowly push through your left hand to roll your body onto your right side.
2. Bend your left knee and place your left foot on the floor behind your right leg for stability.
3. Hold the stretch for 30-60 seconds while taking deep, controlled breaths.
4. Slowly roll back to the center and repeat the process on the opposite side.

Form checklist

• Keep the shoulder of the extended arm in constant contact with the floor.
• Maintain a neutral neck position by resting your head on the floor or a small pillow.
• Avoid over-rotating; move only until you feel a comfortable stretch in the chest.
• Keep your core lightly engaged to prevent excessive arching in the lower back.

Pro tips

• Experiment with the angle of your extended arm; moving it slightly higher than shoulder height targets the lower pectoral fibers.
• Focus on expanding your ribcage with each inhale to deepen the stretch from the inside out through diaphragmatic breathing.

Make it harder

• Perform the stretch with a bent elbow at a 90-degree angle (cactus position) to intensify the pull on the pectoral insertion.
• Reach your top arm behind your back toward the opposite hip to further open the chest and increase the rotational stretch.

Frequently asked

What muscles does the side lying chest stretch work?

The side lying chest stretch primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the side lying chest stretch?

The side lying chest stretch requires no equipment — just your body weight.

Is the side lying chest stretch good for beginners?

Yes. The side lying chest stretch is a beginner-friendly movement and a strong foundation to build on.

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