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A Pamela Fortner, NASM Elite Trainer , Fitness, answered. When foam rolling, you should stay on the tender spot for at least 30 seconds or until you feel less tension in that spot. It may take a few sessions with your roller before the adhesion is totally gone, but the tenderness should begin to go away.
You can train chest once or twice a week. You don't need to train chest more than twice in one week, unless you're doing a full-body workout three times a week. And if you're doing full-body workouts, no need to do all three chest exercises.o chest training -- various forms of bench press and chest flyes -- usually falls to the bottom of the list for women. Or it falls off entirely.