When the biceps become tight over time, they start to have an effect on how your shoulders and elbows feel. Many people don't even realize how tight they are until they try this stretch.

The Bicep Opener

This has become a favorite of mine. I do it every day, even if I'm not training that day. Here's how to do it:

1. Find a wall that you can put your hand on without getting shouted at.
2. Externally rotate from your shoulder so that your fingertips are pointing down towards the floor and your bicep is facing up.
3. Gently place your hand on the wall starting with your fingertips. Gradually see if you can place your palm against the wall.
4. Press into the wall as much as you can so that your hand won't move and anchors you to the wall.
5. Turn away from your hand so that you open up your pec.
6. Hang out here for 30 seconds then change arms.

If you struggle to do this, do 3-5 shorter sets and it'll become easier. If you don't notice much of a stretch, then 30 seconds each arm is great.

It's very easy to overdo things like push-ups and bench press because, well, they're fun. But things like opening and stretching the pecs, biceps, and wrists are often overlooked. The best injury is the one you don't get. The stretch will help.