Lying on Bench/Bed Chest Stretch
This is a great stretch for people with really tight pecs, shoulder/elbow problems, or anyone who has a hard time staying relaxed while stretching. All you need is something to lay on, such as a bed, bench, or couch.
Start lying on your back with the arm that you want to stretch in a position where it can hang off the side. Then hold you arm out to the side with your hand and elbow a little below shoulder level and relax your arm and shoulder as much as possible. The object you are laying on will support the rest of your body and gravity will stretch your chest muscles.
If there is any discomfort, add a little bend in your elbow or change your position so that more of your body and shoulder are supported. Doing this will decrease the stretch, but it’s more important not to feel pain than it is to feel a good stretch.
If you are using a bench, it probably won’t be possible to move to provide extra support.
On the other hand, using a bench has the added benefit of being able to stretch both arms at the same time and it usually produces a little better stretch than if you are lying on a bed.
If you regularly stretch or don’t have tight muscles, this stretch may not be very effective for you and the doorway/wall chest stretch is probably a better option.