Instructions

1

Stand with feet shoulder-width apart, holding a staff or bar horizontally at chest height with both hands spaced shoulder-width apart, core engaged and posture upright

2

Grip the staff firmly with neutral wrists, ensure shoulders are packed back and down, maintain neutral spine alignment throughout the movement

3

Slowly pull the staff downward and across the body in an arc pattern, allowing the elbows to bend slightly while maintaining control, lowering until the staff reaches approximately hip level or waist height

4

Drive the staff back upward across the body to return to starting position at chest height, engaging the pectoralis major by pushing through the movement, exhale as you return to start

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Clavicular Head

EQUIPMENTStick

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Stick Pass Around Stretch is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Shoulders, while the use of Stick allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior, Clavicular Head to maintain control of the Stick.

Exercise Variations

Dumbbell Stick Pass Around Stretch
Cable Stick Pass Around Stretch
Banded Stick Pass Around Stretch

Beginner Tips

If you are new to the Stick Pass Around Stretch , focus on mastering the movement pattern with zero weight before adding Stick.

Stick Pass Around Stretch