Doorway Chest Stretch

A static stretch held after your workout, placing your arm on a doorframe to lengthen the front of the chest.

Stretching · Recommended Sets: Hold 30 seconds x 2 reps each side · Outer Chest, Inner Chest, Front Delts

Doorway Chest Stretch — Points to Check Today

  • Only to the pulling sensation, no pain — Static stretching aims for the feeling of lengthening, not for toughing out pain. (Pushing the torso in too far until the shoulder hurts)
  • Don't shrug your shoulders — If the shoulder rides up toward the ear, the neck and traps tense instead of the chest. (Pushing the chest in while keeping the shoulder hiked up)
  • Hold steady; don't bounce — Bouncing makes the muscle contract instead, reducing the benefit. (Bobbing back and forth with little bounces while stretching)

Doorway Chest Stretch — How to Do It / If You're New

  1. Stand in front of a doorframe (or wall corner) and bend one elbow to 90 degrees, placing your forearm and palm on the frame. Keep the elbow at shoulder height.
  2. Step the same-side foot one pace forward and slowly lean your torso forward.
  3. Stop where you feel a comfortable stretch across the front of the chest and hold for 30 seconds, breathing out slowly.
  4. Repeat the same way on the other side. Changing the arm height up or down stretches different parts of the chest.