Doorway chest stretch

Muscles worked: Shoulders
Shoulders
🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand in a doorway, feet shoulder-width apart. Raise arms to the sides, elbows bent 90 degrees ('goalpost'). Forearms against the door frame, elbows below shoulder height. Step one foot forward through the doorway, back straight, core engaged. Gently lean forward, feeling a chest and shoulder stretch. Hold for 15-30 seconds, breathe deeply. Return to start, repeat on the other side.

Muscles Worked

Anterior Delts
Secondary: Biceps

Tips

Relax shoulders, avoid shrugging. Keep elbows below shoulder height. Engage core for neutral spine. Avoid excessive forward lean. Breathe deeply.

Similar exercises

Wall chest stretch Shoulders · 🔧 no equipment 1/10 Seated chest stretch Shoulders · 🔧 no equipment 1/10 Dynamic chest stretch Shoulders · 🔧 no equipment 1/10 TRX chest stretch Shoulders · 🔧 TRX 1/10 Doorway bicep stretch Chest, Shoulders · 🔧 no equipment 1/10 Chest stretch clasped hands Shoulders · 🔧 no equipment 1/10
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