Roll Chest Lying on Floor
Lie on your stomach on the floor with your arms extended out to the sides.
Gently roll your chest and shoulders to one side, allowing your body to rotate while keeping your hips grounded.
Hold the stretch for a few seconds, then roll to the other side.
How to perform the Roll Chest Lying on Floor
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Chest Lying on Floor using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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