- EquipmentNone
- PatternMobility
- Repsheld for time
- One side at a time
Stand in a doorway and place your forearm against the frame with your elbow at about shoulder height.
First cueKeep the shoulder down, away from your ear.
How to do the Doorway Chest Stretch
Set up. Stand in a doorway and place your forearm against the frame with your elbow at about shoulder height.
- Step forward gently with the leg on the same side until you feel a stretch across the chest.
- Hold the position and breathe slowly.
- Step back to release and repeat on the other side.
Form cues
- Keep the shoulder down, away from your ear.
- Move slowly into the stretch.
- Change the elbow height to stretch different fibres.
Common mistakes
- Pushing into pain or tingling down the arm.
- Twisting the torso instead of stepping through.
Muscles worked
Main target: Chest. The chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm. They bring the arm forward and across the body, which is the work of every press, push-up and fly.
On the way: Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Track it in StatBlockFit
In the StatBlockFit app the Doorway Chest Stretch is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Doorway Chest Stretch?
Set up: Stand in a doorway and place your forearm against the frame with your elbow at about shoulder height. Steps: 1. Step forward gently with the leg on the same side until you feel a stretch across the chest. 2. Hold the position and breathe slowly. 3. Step back to release and repeat on the other side. Form cues: Keep the shoulder down, away from your ear. Move slowly into the stretch. Change the elbow height to stretch different fibres. Common mistakes: Pushing into pain or tingling down the arm. Twisting the torso instead of stepping through.
What muscles does the Doorway Chest Stretch work?
It trains the chest as its main target and works the front delts on the way.