Step by step instructions, muscle activation and variants for the Ball Roll — Upper Chest Stretch.
A myofascial release and stretch targeting the clavicular (upper) portion of the pectoralis major. Using a ball against a wall or on the floor opens up the upper chest, counteracts rounded shoulders, and improves shoulder mobility.
Common mistakes content is coming soon.
The Ball Roll — Upper Chest Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.