← EXERCISE LIBRARYMobility
Doorway Pec Stretch
Forearm against a doorframe with a slow torso turn away. Lengthens the pecs and front shoulder, one half of the upper cross pattern that desk work tends to shorten.
- 01Stand in a doorway and place one forearm flat on the frame with the elbow at shoulder height.
- 02Step the same-side foot forward into a short split stance.
- 03Turn the chest away from the arm until you feel a broad stretch across the front of the chest and shoulder.
- 04Hold for thirty to forty-five seconds, breathing normally rather than pushing further on each breath.
- 05Repeat with the elbow set higher and then lower to cover the different fibre directions, then change sides.
- 01Turn the chest away, do not push the shoulder forward.
- 02Ribs stay down as you rotate.
- 03Stretch should be broad across the chest, not sharp at the front of the shoulder.
- 01Setting the elbow too high — the shoulder gets jammed into the top of its range and the chest never loads.
- 02Leaning the whole body forward instead of rotating — the position moves but the pec length does not change.
- 03Pushing to a sharp end point — a broad, tolerable stretch is what holds the position long enough to matter.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.