Eccentryx / Exercise Atlas / recovery
Chest/Pec Roll
Prone on roller under outer chest; turn from sternum toward armpit.
Muscles
- Primary
- chest
- Supporting
- front delts, pec minor
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Pressure stays in pec tissue, not the front shoulder joint.
- Progression
- Pause three slow breaths on the densest spot before rolling again.
- Regression
- Move the roller closer to sternum and keep more bodyweight on the floor.
Watch for
- Rolling directly on the shoulder joint
- Holding breath under pressure
Substitutions
- Doorway pec stretch
- Supine chest stretch
- Lacrosse ball pec release