Doorway Chest Stretch

Muscles Worked

Primary

Chest

Secondary

Shoulders

Quick Cues

1

Stand in a doorway

2

Arms on the frame

3

Lean through the doorway

4

Feel the stretch in your chest

Equipment Needed

Doorway

Stand in a doorway with one arm bent at 90 degrees, forearm against the door frame.
Position your elbow at shoulder height.
Step forward with the foot on the same side until you feel a stretch in your chest.
Keep your core engaged and avoid arching your back.
You should feel the stretch across your chest and the front of your shoulder.
Hold for the desired duration, then switch sides.

Common Mistakes

Not leaning far enough into the doorway

Placing the arm too high or low

Shrugging the shoulder during the stretch

Pro Tips

Pull your arm across your chest to stretch the posterior shoulder

Use your other hand to gently increase the stretch

Hold for 20-30 seconds on each side

Your Progress

Variations

Sleeper Stretch

Doorway Chest Stretch

Shoulder CARs