How to do the Doorway Chest Stretch
Primary: Chest, Front Delts · also works Biceps. Also called: pec stretch, doorframe stretch.
Step by step
- 1
Stand in a doorway and place your forearms on the frame with your elbows at about shoulder height.
- 2
Step one foot forward through the doorway and keep your chest tall.
- 3
Gently lean forward until you feel a stretch across your chest and the front of your shoulders.
- 4
Hold for 20 to 40 seconds while breathing slowly, then relax and repeat.
Coaching cues
- Keep your ribs down; lean from the hips, not the lower back
- Raise or lower the elbows to target different parts of the chest
- The stretch should feel mild, never sharp
Common mistakes
- Pushing too hard into the stretch
- Shrugging the shoulders
- Arching the lower back
Sets, reps and where it fits
Muscle
3–4 × 1–3 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 1–3 sec
rest 45–60 s
Doorway Chest Stretch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Doorway Chest Stretch work?
Primary: Chest, Front Delts. Secondary: Chest, Front Delts, Biceps
How many sets and reps of Doorway Chest Stretch should I do?
Hold or work for 1–3 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Doorway Chest Stretch?
Same movement pattern, different equipment: Wall Angel, Thoracic Extension, Band Pull-Apart, Cable Chest Fly, Above Head Chest Stretch, Chest out hands behind (hold).
Is the Doorway Chest Stretch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.