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Exercises/Doorway Chest Stretch
StretchingBeginner

Doorway Chest Stretch

A standing stretch with the forearms on a door frame and the body stepping through to stretch the chest and front shoulders.

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Primary muscles

  • Chest (Pectoralis Major)

Secondary muscles

  • Pectoralis Minor
  • Front Delts
  • Biceps
Sets
2–3
Duration
20–40 sec
Rest
15–30s

How to perform

Doorway Chest Stretch movement

Main muscles working (thicker lines)

Starting position

Standing in a doorway with forearms on each side of the frame, elbows at or slightly below shoulder height.

  1. 1

    Step one foot forward into a small split stance.

  2. 2

    Gently lean your body forward through the doorway until you feel a stretch across the chest.

  3. 3

    Hold with the shoulders down and relaxed.

  4. 4

    Step back to release; do it one arm at a time if the doorway is too wide.

Breathing: Breathe slowly and lean a little further on each exhale.

Coaching tips

  • Ribs down, don't arch

  • Shoulders away from ears

  • Lean with the whole body

Common mistakes

  • Arms placed too high

  • Arching the lower back

  • Jutting the head forward

Safety notes

  • Keep elbows at or below shoulder height and stop if you feel pinching or tingling in the arm.

Details

Body parts
Chest · Shoulders
Equipment
Bodyweight · Wall
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dynamic Chest StretchBeginner→

Similar Exercises

  • Band Shoulder Pass-ThroughBeginner→
  • Behind-the-Head Chest StretchBeginner→
  • Biceps Wall StretchBeginner→
  • Chair Upper Body StretchBeginner→
  • Elbows Back StretchBeginner→
  • Seated Front Deltoid StretchBeginner→
  • Stability Ball Chest StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.