How to Do Stretching Exercises for the Biceps and Chest

It is extremely important when you lift weights to do stretching exercises, both before and after your workout. If you don't stretch before your workout, the result can be a serious injury and damage to your muscles. If you do not stretch after your workout, you are not taking advantage of the huge gains you could have made. Many people focus on the upper body in weightlifting more than any other; however, they do not give enough attention to stretching exercises for the chest and biceps.

Difficulty: Easy

Instructions

1. Dress in loose fitting sportswear. Your clothing should be comfortable and not restrictive. It should allow for a full range of motion in your joints, arms and legs.

2. Start with a good basic stretch for your arms. Put your arms straight up in the air, over your head. Turn your palms toward the ceiling and place your hands together. Stretch as high as you can and hold for a few seconds.

3. Follow up with another basic stretch using a wall. You will face the wall with outstretched arms. Press your body against it with your palms touching flat against it. Put your right shoulder into the wall and let up with your left shoulder as if you were pivoting on your right leg. You are attempting to move so that the wall is to your right, instead of in front of you. You will feel a great stretch on your bicep and shoulder. Repeat this with your left arm.

4. Move up to a little higher degree of difficulty. Position yourself between two support posts. Stretch out your arms and grab a post with each hand. Walk forward slightly, so your shoulders move in front of your hands. Lean into the stretch until you feel it in your shoulders and biceps.

5. Get a couple of blocks or use two weight benches, spread about shoulder width apart. Put your hands on the benches or blocks and get into the ready position for a push-up. Then, go down so that your shoulders are just below your hands and hold it for a good stretch for about 30 seconds.

Tips & Warnings

• Consult with your doctor before you perform any kind of exercise. Although weightlifting is very beneficial to your health, you can do a lot of damage to your body if you don't prepare it properly. Always use your best judgment when it comes to physical activity.
• If you are in serious pain while stretching, stop what you are doing and consult your physician immediately. This could be a sign of a badly torn muscle or other serious injury.

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