Doorway Chest Stretch

Doorway Chest Stretch is a flexibility – chest and anterior shoulder exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid
Exercise type: Flexibility – chest and anterior shoulder

Exercise technique

Position
Stand in a doorway and rest your forearms against the sides.
Arm angle
Set your elbows at shoulder height or slightly lower if more comfortable.
Foot support
Step one foot forward into a balanced split stance.
Shoulder position
Lift your breastbone without rolling your shoulder heads forward.
Move forward
Move your torso a short distance through the doorway.
Stretch
Keep your lower back neutral while feeling a gentle chest stretch.
Exit
Push back through your front foot to unload your arms.

Key technique points

Spread forearm contact across the surface.
Adjust elbow height to suit your shoulders.
Open your chest without arching your lower back.
Keep your shoulders away from your ears.
Keep your head over your torso.
Limit forward travel to a small step.

Common mistakes

Walking too far forward

Do not move so far through the doorway that you strain the fronts of your shoulders.

Arching the lower back

Do not increase your lower-back arch instead of opening your chest.

Elbows too high

Do not position your arms above your shoulders’ comfortable angle.

Shoulders falling forward

Do not let your shoulder heads roll forward as you move your chest.

Craning the head

Do not jut your chin forward and strain your neck.

Exiting abruptly

Do not release arm tension with a quick backward step.

Frequently asked questions