Banded Pectoralis Contract-Relax

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #5/7


  1. Place arm up and through a thick mobility band.
  2. Turn and face away from where the band is anchored.
  3. Place arm into a “Y” position.
  4. Slowly lean/lunge forward until you feel a stretch in the pectoralis.
  5. Contract your pectoralis into the resistance of the band for 3-5 seconds, then relax.
  6. Upon relaxing, take a deep breath and move torso forward, increasing stretch.
  7. Repeat up to 10 times, and perform on the other side.


  • You should feel a stretch, not a pinch. If you are getting a “pinch,” work on glenohumeral joint mobility and readdress.
  • Change the angle of your shoulder to target different fibers.


  • Pectoralis flexibility, shoulder mobility