Exercise guide
Doorway Chest Stretch
- Beginner
- Isolation
- Timed hold
- Chest
- Shoulders
This static stretch targets the pectoralis major and minor while opening up the anterior deltoids to improve posture and shoulder mobility. It is highly effective for counteracting the 'hunched' position caused by prolonged sitting or desk work.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand in the center of an open doorway or between two sturdy pillars.
- Place your forearms against the doorframe with your elbows bent at a 90-degree angle.
- Position your elbows so they are level with or slightly below shoulder height.
- Step one foot forward through the doorway to create a stable, staggered stance.
How to do it
- Slowly lean your chest forward through the doorway until you feel a comfortable stretch across your chest and shoulders.
- Maintain a slow, steady breathing pattern, exhaling as you lean deeper into the stretch.
- Hold the position for 30 to 60 seconds, focusing on relaxing the muscles with each breath.
- Gently step back to the starting position to release the tension.
Form checklist
- Keep your shoulders depressed (down and away from your ears).
- Engage your core to prevent your lower back from arching excessively.
- Maintain a neutral neck position; do not let your chin poke forward.
- Ensure your forearms stay in full contact with the doorframe throughout the hold.
Pro tips
- Adjust your arm height to target different fibers: higher elbows target the lower pecs, while lower elbows target the upper pecs.
- Focus on 'spreading' your collarbones apart to maximize the opening of the chest wall.
Make it harder
- Perform the stretch unilaterally (one arm at a time) and gently rotate your torso away from the anchored arm to increase intensity.
- Apply PNF stretching by pushing your arms into the doorframe for 5 seconds, then relaxing and leaning further into the stretch.
Frequently asked
- What muscles does the doorway chest stretch work?
- The doorway chest stretch primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the doorway chest stretch?
- The doorway chest stretch requires no equipment — just your body weight.
- Is the doorway chest stretch good for beginners?
- Yes. The doorway chest stretch is a beginner-friendly movement and a strong foundation to build on.