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Doorway Chest Stretch

The doorway chest stretch is a great way to stretch the entire chest region and front shoulder. In addition, it will also help stretch the biceps (front of the upper arm). This is a good stretch to perform after you’ve warmed up and are ready to exercise your upper body.

Before performing this stretch it is important to make sure your body mechanics are set up properly prior to attempting this stretch. The reason is that if your shoulder structures are closed (mainly your AC joint) due to poor posture, the stretch can do more harm than good. I want you to see this page here first before attempting this stretch. You will learn how to properly position your shoulder girdle with your back and hips to ensure you stretch your chest and shoulder muscles properly without putting your tendons and other soft tissues at risk.

You can perform this stretch in a door war or using a wall. Personally I prefer using the door way since it provides better positioning for my arm. 

Doorway chest stretch

Position for the doorway chest stretch

Stand about a foot and a half away from a door way. You will need to make sure your back is straight and your shoulders are retracted. Puff your chest outwards. This will ensure you are in the proper position for the chest stretch.

How to perform the doorway chest stretch

Lift your arm and bend until your elbow is bent at a 90 degree angle. Move your body slightly forward until you feel a comfortable stretch in your chest / shoulder. Hold for the prescribed time and switch arms.


Keep your breathing natural taking deep breaths in and out as you hold the stretch.

Important notes about the doorway chest stretch exercise

·         Keep your chest puffed out

·         Remember, don’t round your shoulders and keep your shoulders retracted at all times. That is, keep your shoulders back by using your back muscles to pull your shoulder blades down.  

·         Don’t force the stretch. Once you feel a slight stretch in your chest area, stop and hold the stretch for the prescribed amount of time. Don’t “bounce” or jerk the stretch.

·         Keep your feet about 3 to 4 inches apart.

Video on how to do the doorway chest stretch exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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