Chest · Roll Ball
Roll Ball Pectorial Release
How to do the roll ball pectorial release, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand facing a wall and place a massage ball between your chest and the wall, just inside the front of your shoulder. Lean into the ball and roll slowly over the chest muscle, pausing on tender spots to release tension through the pec.
- 1Feel the ball press into your chest muscle and release tightness near the
- 2shoulder
- 3Lean your weight into the wall to control the pressure
- 4Pause and breathe on tender spots until they ease
Common mistakes
- Do not roll directly over the front of the shoulder joint or armpit
- nerves
- Avoid pressing into sharp or tingling pain
- Do not rush; move slowly to find and release the tight areas
Muscles worked
The roll ball pectorial release mainly works the mid chest, with the upper chest assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestMinor
- Front DeltsMinor
- Internal RotatorsMinor
Kovo programs the roll ball pectorial release for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.