Chest · Bodyweight
Roll Chest Opener Lying on Floor
How to do the roll chest opener lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie back with a foam roller running lengthwise along your spine, knees bent and feet flat. Let your arms fall open out to the sides toward the floor, opening the chest. Hold and breathe to deepen the stretch.
- 1Feel the chest open as the arms drop wide
- 2Let gravity ease the shoulders toward the floor
- 3Breathe into the stretch to relax further
Common mistakes
- Do not force the arms down past mild tension
- Avoid arching the lower back off the support
- Do not rush; let the chest open gradually
Muscles worked
The roll chest opener lying on floor mainly works the mid chest, with the upper chest and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- BicepsMinor
- Lower ChestMinor
- Mid TrapsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the roll chest opener lying on floor 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.