The chest and front of shoulder stretch is a classic doorway stretch where you place your forearm against a doorframe or wall and step forward to open the chest. It targets the pectoralis major and anterior deltoid simultaneously and is one of the most effective stretches for counteracting forward-hunched posture.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the chest and front shoulders effectively
- Counteracts forward-hunched posture
- Easy to do at home or in any doorway
- Adjustable depth via lean angle
- Improves shoulder flexibility for pressing exercises
- No equipment needed beyond a doorway
How to perform
- Stand in an open doorway. Place your right forearm against the doorframe with your elbow at shoulder height (90-degree bend in elbow).
- Step your right foot forward through the doorway.
- Gently lean your body forward, allowing your right arm to stay against the frame.
- Feel the stretch across your right chest and front shoulder.
- Hold for 20 to 30 seconds. Breathe deeply.
- To deepen, increase the forward lean or rotate your torso slightly to the left.
- Switch sides and repeat.
- For both arms simultaneously, stand in the doorway with both forearms against opposite frames.
FRONT VIEW
BACK VIEW
Chest
Primary