Doorway Pec Stretch

Technique

How to perform Doorway Pec Stretch

1. Stand in the middle of a doorway and raise your arms so your elbows are bent at 90 degrees, placing your forearms and palms flat against the doorframe just above shoulder height.
2. Step one foot forward and gently shift your weight until you feel a stretch across your chest and the front of your shoulders.
3. Keep your core engaged and your shoulder blades drawn slightly down and back.
4. Maintain a neutral neck position, looking straight ahead, and avoid arching your lower back.
5. This is your stretch position.
6. Inhale deeply, then exhale as you ease a bit farther into the stretch, holding steady tension without bouncing.
7. Hold for the recommended duration while breathing slowly and allowing your pecs to relax.
8. Push lightly through your forearms to step back out of the doorway, switch your lead foot if desired, and repeat.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Minor, Pectoralis Major Clavicular Head.