The bent arm chest stretch is a unilateral chest stretch performed by placing one bent arm against a doorframe with the elbow at shoulder height, then leaning forward to open one side of the chest at a time. Working one side at a time can target tightness asymmetries that bilateral stretches miss.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets one side of the chest at a time
- Reveals left-right tightness asymmetries
- Adjustable depth via elbow height and lean angle
- Counteracts forward-hunched posture
- No equipment needed beyond a doorway
- Excellent for upper body cooldown
How to perform
- Stand in an open doorway. Place your right forearm against the doorframe with your elbow at shoulder height (90-degree bend).
- Step your right foot forward through the doorway.
- Gently lean your body forward. Your right arm stays against the frame.
- Feel the stretch across your right chest and front shoulder.
- Adjust the elbow position higher (lower chest stretch) or lower (upper chest stretch).
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
- Apply only gentle forward pressure — never force the stretch.
FRONT VIEW
BACK VIEW
Anterior Deltoid
Primary
Chest
Primary