Duration exercise

Doorway Chest Stretch form, muscles worked, and workout tracking

The doorway chest stretch is a static hold in which the forearm rests on a doorframe while the body leans forward, lengthening the pectoralis major and minor and the front of the shoulder. Lifters use it to restore chest and shoulder mobility after heavy pressing and long periods of desk posture, since chronically shortened pecs pull the shoulders forward and limit overhead range.

Doorway Chest Stretch illustration

How to do Doorway Chest Stretch

  1. 1Stand in a doorway and place your forearm on the frame with your elbow bent ninety degrees at shoulder height.
  2. 2Step the same-side foot forward and gently lean your chest through the doorway until you feel a stretch across your pec and front shoulder.
  3. 3Keep your ribs down and core lightly braced so your lower back does not arch to fake the stretch.
  4. 4Breathe slowly and deeply, letting the stretch deepen slightly on each exhale rather than forcing it.
  5. 5Hold for the prescribed time, ease out slowly, then repeat on the other side; raise or lower the elbow to stretch different pec fibers.

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Track Doorway Chest Stretch in Plates

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