Single Arm Pectoralis Stretch For Tennis | Exercise 5.50
Static Stretching · Book exercise 5.50
A supported chest stretch performed one arm at a time against a pole or stable object.
Exercise Video
Hold guidance: The book specifies a 45-second hold on each side. This clip demonstrates the position and release; it is not a timed follow-along.
The video shows one complete side. Repeat on the other side and follow the book’s full hold time.
Technique Photograph
How To Perform The Stretch
Stand beside a stable pole with the elbow and palm of one arm against it at roughly shoulder height. Step forward with the opposite foot and lean the upper body gently ahead until the chest stretches. Keep the spine and head neutral, then change sides.
Technique Cue
Maintain contact with the support and avoid twisting the pelvis or dropping the head.
Targeted Muscles And Timing
Target: Pectoralis major. The tennis book recommends a hold of about 45 seconds. Perform both sides where applicable and avoid bouncing.
Book Technique And Related Exercises
Place the bent arm against a stable support at about shoulder height, step forward with the opposite leg, and lean into the stretch while keeping the torso aligned.
Related movements: Anterior Deltoid and Posterior Deltoid. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
Book Technique And Related Exercises
Place the bent arm against a stable support at about shoulder height, step forward with the opposite leg, and lean into the stretch while keeping the torso aligned.
Related movements: Anterior Deltoid and Posterior Deltoid. The complete guidance appears in the tennis conditioning book.
Explore Related Tennis Exercises
All static stretches · The tennis book · Related exercise
← 5.49 Posterior Deltoid · 5.51 Bar Rotator Cuff →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.50 Single Arm Pectoralis.