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.
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
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.
Step one foot forward into a small split stance.
Gently lean your body forward through the doorway until you feel a stretch across the chest.
Hold with the shoulders down and relaxed.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.