About this exercise
A simple, equipment-free stretch that opens the chest and lengthens the pectoral muscles by pressing the forearms against a doorframe and gently leaning forward.
Doorway Chest Stretch
Step by step instructions, muscle activation and variants for the Doorway Chest Stretch.
EasyUpper chestMiddle chest
How to Perform
- Stand in the middle of a doorway and raise both arms to shoulder height, bending your elbows to 90 degrees
- Press your forearms and palms against the door frame on each side
- Slowly lean your body forward through the doorway until you feel a stretch across your chest and the front of your shoulders
- Keep your core braced and avoid arching your lower back
- Hold the stretch for 20–30 seconds, breathing steadily
- Slowly step back to release and repeat as needed
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
Front shoulders
About the Doorway Chest Stretch
The Doorway Chest Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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