Stretching
Chest Doorway Stretch
A simple, effective way to release tightness in the pectorals and improve overall shoulder mobility and posture.
How to perform.
Follow the sequence — setup is half the lift.
Stand in the center of an open doorway with your feet in a staggered stance for stability.
Raise your arms to the sides and bend your elbows at a 90-degree angle so your forearms rest against the doorframe.
Position your elbows at roughly shoulder height to target the middle fibers of the chest.
Slowly lean your chest forward through the doorway until you feel a gentle stretch across your pectorals.
Hold the position for 30 seconds while maintaining a tall spine and keeping your shoulders relaxed.
Step back to release the tension and repeat for the desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to force a deeper stretch.
- Holding your breath instead of maintaining deep, rhythmic nasal breathing.
- Allowing the shoulders to shrug up toward the ears during the lean.
- Leaning too far forward and causing sharp pain or shoulder impingement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.