If your pecs feel tight after bench pressing or after a grueling chest session, you’ll want to do the extended range of motion pushup hold, says Men’sHealth Fitness Director BJ Gaddour.
The active stretch uses a technique called eccentric quasi-isometrics to help restore your pectoral muscles to their natural, resting length. At the same time, it also builds stability and strength at extreme shoulder joint angles, which helps protect your rotator cuffs, Gaddour says.
Here’s how to do it: Get into a pushup position, but place your hands on medicine balls, low steps, yoga blocks, or dumbbells.
Keeping your forearms vertical, lower your chest until it’s a few inches below your hands. Pause. Hold this position for 30 to 120 seconds.
It won’t be easy. You’re holding a difficult position for a long period of time, so you’ll start to fatigue.
As you get tired, allow your body to slowly sink deeper into the stretch to maximize your gains, says Gaddour. At no point should you feel any pain. If you do, stop.
Once you can hold it for 120 seconds, Gaddour recommends increasing the intensity by elevating your feet or wearing a weight vest.