Pecs Floor Press

34th Extended -- Pecs Floor Press
Use this SMR exercise as an alternative to the Pecs Hand Press

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Hand Press or the Pecs Wall Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over several days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.
For written instructions, click here.

For video instructions (2:15), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.** 

3 thoughts on “Pecs Floor Press”

  1. Hi Jeff. it’s me again. Is it ok to try the ball at different spots in the minor pecs? I have a lot of tension down along the side (along the armpit) but also along my clavicle, which, if I’m understanding the anatomy correctly, is the route of another minor pec insertion. so, for example, if I am doing the lying pec circles, can I place the ball along the armpit for one set of circles, then move it up toward the clavicle for a second set? I guess I’m a little unclear on how best to get the minor pecs to release and want to be sure I am doing the exercise as productively as possible. thanks again for your help.

    1. Carl, I really appreciate your enthusiasm with these exercises. I am just as hooked, so I don’t mind that you have questions on how to do it better.

      When you are doing the pecs circles the main idea is to push your arm away from you as you breathe in, then pull your arm toward you (which relaxes the tension on the pecs) as you exhale. This pattern of movement allows for the greatest possibility for muscular release in the pecs major or minor, as well as the subclavius and platysma muscles which attach along the under and upper side of the collar bone. Feel free to explore as you work through the region. Focus on releasing tension within the region (whatever muscle it is). However, if you are working more into the armpit or along the side of your ribs you will likely benefit more from the Side Rock or Pit Press movements for the serratus anterior or subscapularis muscles.

      It’s the therapist’s job to know which muscle they are addressing. As an athlete working on yourself it is important that you understand the process of releasing knots to improve performance. When you meet with a therapist for an issue that just seems to never really let go (and you will have one or two of these), you should explain where you’ve been working and what you are experiencing. That way you are a more informed patient/client and they should be able to better help you.

      Keep up the good work, and don’t worry about asking more questions. That’s why I’m here.

  2. thanks, Jeff. this is very helpful. I have only been working on these for a week, mainly chest and shoulders and a little thighs, and I am already seeing improved range of motion.

    there is a therapist nearby who does the Graston Technique, so I am working on rearranging my schedule to visit him soon.

Leave a Reply