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Doorway Front Deltoid Stretch
A static doorway stretch that targets the front deltoids, chest, and biceps to improve shoulder mobility, open the chest, and correct rounded posture after upper body pressing.
About Exercise
Equipment
Body Weight, Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders, 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 MapShoulders
10/10Anterior Delts
Chest
8/10Mid Chest, Lower Chest
Biceps
4/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand in a sturdy doorway with arms raised to shoulder height, elbows bent at 90 degrees, and forearms flat against the doorframe.
- Raise arms to shoulder height with elbows bent at 90 degrees.
- Place forearms against doorframe on both sides.
- Step forward slightly with one foot.
- Lean body forward gently until stretch is felt in chest and front shoulders.
- Hold position while breathing deeply.
- Step back to release after 20-30 seconds.
Coaching Tips
Form Cues
- Keep shoulders relaxed and down.
- Maintain straight back.
- Breathe into the stretch.
- Control lean depth.
Breathing
Inhale deeply through nose, exhale through mouth; maintain steady breathing to relax into stretch.
Tempo
0-0-20
Range of Motion
Lean forward until mild stretch in anterior deltoids and pectorals; arms parallel to floor, no shoulder elevation.
Safety
Safety Notes
- Avoid if acute shoulder pain or injury.
- Do not stretch to sharp pain.
- Warm up before stretching.
- Consult professional for pre-existing conditions.
Spotting
No spotting required; perform solo with caution.
Common Mistakes
- Bouncing into stretch.
- Overarching lower back.
- Leaning too far causing pain.
- Tensing shoulders.
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Chronic shoulder instability
Flexibility Needed
- Basic shoulder flexion
- Adequate wrist extension
Also known as
Doorway Chest Stretch, Front Shoulder Doorway Stretch, Pec Deltoid Stretch
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