Home Exercises Chest Doorway Pec and Shoulder Stretch
Doorway Pec and Shoulder Stretch

Doorway Pec and Shoulder Stretch

ChestShoulders Full GymNO EQUIPMENT Stretching
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Primary musclesChest، Shoulders
EquipmentFull Gym، NO EQUIPMENT
LevelStretching
Suggested3 × 8–12

Overview

Doorway Pec and Shoulder Stretch is a mobility move that focuses on the pectoral muscles and the front of the shoulders. The lats and biceps also take part in the movement, so they can get some activation and lengthening too. Use it to improve flexibility and reduce tightness in these areas.

How to do it

  1. 1

    Face an open doorway and stand upright.

  2. 2

    Raise your arms and set your hands on the door frame.

  3. 3

    Step forward a little and let your body weight gently deepen the stretch.

  4. 4

    Feel the stretch through your chest and the front of your shoulders.

  5. 5

    Keep the stretch for 15 to 30 seconds, and breathe in a relaxed pattern.

  6. 6

    Step back slowly to come out of the stretch.

  7. 7

    Perform the stretch for 2 to 3 sets.

Muscles worked

Target

Pectoralis Major، Deltoids، Latissimus Dorsi، Biceps Brachii

Alternatives & variations

Single Arm Raise Push-up

Single Arm Raise Push-up

ChestTriceps Full Gym
Close-grip Dumbbell Push-Up

Close-grip Dumbbell Push-Up

ChestTriceps Dumbbells
Diamond Push-up

Diamond Push-up

ChestTriceps Full Gym
Kneeling Diamond Push-Up

Kneeling Diamond Push-Up

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Clap Push-Up

Clap Push-Up

ChestCalisthenic Full Gym Plyometrics
Shoulder Stretch Behind The Back

Shoulder Stretch Behind The Back

ChestShoulders Full Gym Stretching
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