One Arm Against Wall
Description
The one-arm-against-wall stretch opens the chest and stretches the biceps by placing one arm against a wall and rotating the body away. It is a simple, effective stretch for tight pecs and biceps after heavy pressing or pulling work.
Equipment Required
One Arm Against Wall Instructions
- Stand next to a wall with one side of your body facing it.
- Place your palm flat on the wall, arm extended straight and at shoulder height.
- Keep your hand in place and slowly rotate your torso away from the wall.
- Continue rotating until you feel a stretch across your chest and bicep.
- Hold the stretch for 20 to 30 seconds, breathing steadily.
- Release gently by rotating your body back toward the wall.
- Switch sides and repeat with the other arm.
- Perform 2 to 3 rounds per side.
One Arm Against Wall Form & Visual
One Arm Against Wall Benefits
- Opens tight chest muscles
- Stretches the biceps and front shoulder
- Great recovery stretch after pressing
- Requires no equipment
- Easy to perform anywhere with a wall
- Improves upper body mobility
One Arm Against Wall Muscles Worked
- Pectoralis major
- Biceps brachii
- Anterior deltoid
One Arm Against Wall Variations & Alternatives
- Wall Push-Up (two arms)
- Standard Push-Up
- Incline Push-Up
- Knee Push-Up
- One-Arm Incline Push-Up
- High Knee Against Wall
