Chest Doorway Stretch
Open up your chest and improve posture! This simple stretch uses a doorway to relieve tightness. Perfect for desk workers!
The Chest Doorway Stretch mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Chest Doorway Stretch Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Chest Doorway Stretch Variations and Alternatives
How to do the Chest Doorway Stretch
Find a doorway where you can comfortably place your arms against each side.
Raise your arms to about shoulder height and place your forearms, elbows, and hands against the door frame.
Your elbows should be bent at about a 90-degree angle.
Gently lean forward until you feel a stretch across your chest and front of your shoulders.
Hold the stretch for about 15-30 seconds without bouncing or increasing intensity to the point of pain.
Make sure to keep your back straight and avoid arching it excessively.
After holding the stretch, gently ease back to decrease the intensity before releasing your arms.
Repeat the stretch if necessary, ensuring adequate rest between each set.
Remember to breathe normally throughout the stretch and to perform the stretch on both sides of the body if using a one-sided stance or if you stagger your arms at differing heights to target the muscles slightly differently.
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Chest Doorway Stretch FAQs
What muscles does the Chest Doorway Stretch work?
The Chest Doorway Stretch mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Chest Doorway Stretch?
None. The Chest Doorway Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Chest Doorway Stretch go on?
It belongs on push day in a push/pull/legs routine.
What are some Chest Doorway Stretch variations and alternatives?
Similar exercises include the Overhead Chest Stretch, Arm Chest & Crossover, Supported Arm Stretch and Chest & Back Hug Stretch.
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