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Doorway Chest Stretch
A static stretch using a doorframe to target the chest and front shoulders, improving flexibility and posture by counteracting rounded shoulders from desk work.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Biceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Biceps
3/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Between holds
How to Perform
Stand in an open doorway with feet shoulder-width apart. Place forearms on the doorframe at shoulder height with elbows bent at 90 degrees.
- Raise arms to sides and place forearms flat against doorframe.
- Pull shoulder blades down and back.
- Take a small step forward with one foot.
- Lean chest forward until you feel a gentle stretch in chest and shoulders.
- Hold position breathing deeply.
- Step back slowly to release.
- Repeat 2-3 times after resting.
Coaching Tips
Form Cues
- Shoulders down and back
- Core lightly engaged
- Lean from chest
- Breathe into stretch
- Neck neutral
Breathing
Inhale deeply through nose, exhale slowly through mouth to relax deeper into stretch; brace core lightly.
Tempo
0-30-0
Range of Motion
Lean until mild stretch across chest and front shoulders; avoid pain or excessive back arch.
Safety
Safety Notes
- Stop if sharp pain or tingling occurs
- Keep back straight; engage core
- Use controlled gradual lean
- Avoid if acute shoulder injury
- Maintain neutral neck position
Spotting
No spotting needed; self-monitored stretch.
Common Mistakes
- Arching lower back
- Jerking into stretch
- Chin pushing forward
- Overstretching to pain
- Elbows too high or low
When to Avoid
- Acute shoulder impingement
- Recent chest or shoulder injury
- Neck strain conditions
Flexibility Needed
- Basic shoulder flexion
- Thoracic extension tolerance
Build Up First
- None; suitable for all levels
Also known as
Doorway Pec Stretch, Chest Doorway Stretch, Pectoral Doorway Stretch
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