Pecs Hand Press

32nd Extended -- 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 Wall Press or the Pecs Floor 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 10-14 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 to download a printable PDF of the Pecs Hand Press.

For our downloadable video instructions (2:30), click here (updated video coming soon)

Click here to see the rest of the SMR Techniques.
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 Hand Press”

  1. Jeff,
    I have 2 questions regarding the pecs. First, would you consider using a small medicine ball for the pectoral region (laying on the floor on top of the medicine ball) as an effective alternative to the pecs knead and pecs leg press?

    As for pec stretches, is laying on the foam roller the length of your spine and having arms go out to the sides an effective stretch? SInce I have been following your instruction I have been improving and so your opinion on my 2 questions would be greatly appreciated. If you say no to either or both, then I will stop. But if you give the green light then I will continue with them.

    Thanks again,

    1. John,

      I am so pleased to hear that you are moving better after following some of the tips provided on our site. This is exactly the reason we put the exercises and downloads here in the first place-to help others.

      As for the alternative tools such as a medicine ball, go for it! I use whatever tool is available to me to achieve the release necessary for proper functional movement. If you can get a more effective release with another tool not listed on my site, that is absolutely cool with me. It is just a matter of time before you will see many, many alternative demonstrations of the techniques using medicine balls, massage stones, wooden tools, metal tools, marbles, etc. The process of SMR is the same but the implement (tool) can vary widely. If you can understand it, then you can use it!

      As for the stretching on top of a roller, yes again! I actually demonstrate that very stretch in my workshops as a means of supporting the spine so the erectors can relax. While lying on the roller shift your shoulders more toward one side to increase the stretch on the opposite shoulder. After 10-30 seconds shift your body over the roller toward the other shoulder. Repeat at least 2 more times for each shoulder. I’ve actually found myself drifting off into a mini-nap while lying length-wise on a 36″ black foam roller.

      Keep us posted on your progress, and keep the feedback coming. We’re here to serve you!


  2. Hi Jeff,
    I did my own modification of this stretch with the end of the grid 1/2 roller. I laid supine, with my arm stretched out in front of me, and placed the roller under my armpit and into the pec minor region. I used my body weight to apply pressure. I was also able to apply more pressure with a forward rotation of my shoulder. As mentioned in the video, I had greater soreness/pain towards the outer pec area towards the underarm.

    I can see were the addition of the ball would allow a deeper pressure, and I plan to do that next time.

    Does this sound ok?


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