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Roll Chest Lying on Floor

Roll Chest Lying on Floor

The "Roll Chest Lying on Floor" exercise is a versatile and effective chest exercise that can be done both at home and in the gym. It primarily targets the pectoral muscles, which are responsible for movements such as pushing and hugging motions. This exercise also engages the front deltoids and triceps to a lesser degree. To perform the Roll Chest Lying on Floor, you lie flat on your back with your knees bent and feet flat on the floor. You then hold a pair of dumbbells or a barbell with an overhand grip, positioning your hands roughly shoulder-width apart and in line with your chest. From here, you lower the weights towards your chest by bending your elbows, while keeping your elbows tucked in close to your body. Then, by exerting force through your chest, you push the weights back up to the starting position, fully extending your arms. The Roll Chest Lying on Floor exercise can be modified according to your fitness level. Beginners can start with light weights or no weights at all, focusing on mastering the proper technique and maintaining control throughout each repetition. As you progress, gradually increase the weight while ensuring you can perform the exercise with proper form and without straining the muscles. Including this exercise in your routine can contribute to a well-rounded chest workout, improving upper body strength and enhancing the appearance of the chest muscles. Remember to warm up adequately before exercising and to cool down afterwards to prevent injury and aid in recovery. Aim to perform this exercise twice a week, allowing at least 48 hours of rest between sessions to give your muscles time to repair and grow stronger. As with any exercise, it is essential to maintain proper nutrition and hydration to support muscle growth and recovery. Ensure you are consuming a balanced diet that includes sufficient protein, carbohydrates, and healthy fats. Stay hydrated by drinking water before, during, and after your workouts. Additionally, listen to your body and gradually progress the intensity and difficulty of your workouts over time to continue challenging yourself and achieving your fitness goals effectively.


  • Start by lying flat on your back on the floor with your knees bent and feet flat on the ground.
  • Extend your arms out to your sides, perpendicular to your body, with your palms facing up.
  • Take a deep breath in and engage your core muscles.
  • Slowly roll your chest by actively squeezing your shoulder blades together and lifting your arms off the ground.
  • Continue rolling until you feel a stretch in your chest muscles, but be careful not to overextend or strain your back.
  • Hold the position for about 5-10 seconds, focusing on deep breathing and feeling the stretch.
  • Exhale and slowly release the tension, lowering your arms back down to the starting position.
  • Repeat for the desired number of repetitions, typically 8-12.
  • Remember to maintain proper form throughout the exercise, keeping your core engaged and your back in a neutral position.

Tips & Tricks

  • Start with a lightweight and gradually progress to heavier weights to increase strength.
  • Perform the exercise in a slow and controlled manner to engage the chest muscles effectively.
  • Focus on proper form and alignment to avoid injury and maximize muscle activation.
  • Incorporate variations of the exercise such as incline or decline rolling to target different areas of the chest.
  • Combine the roll chest exercise with other compound movements like push-ups and rows for a full upper body workout.
  • Ensure that your shoulders are relaxed and not shrugged during the exercise.
  • Engage the core muscles throughout the movement to maintain stability and support.
  • Breathe in during the eccentric phase (lowering the weight) and exhale during the concentric phase (lifting the weight).
  • Listen to your body and rest when needed to prevent overtraining and muscle fatigue.
  • Consult with a fitness professional for personalized advice based on your specific goals and fitness level.


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