Doorway Pec Stretch

MobilityBW

Simple doorway-based stretch for the pecs and anterior shoulder, useful for countering rounded shoulders from pressing-heavy training or desk posture.

Demo: Bob and Brad

Sets

1

Reps

30-45 sec hold per side, per height

Rest

15s

Contraindications

Anterior shoulder instability — reduce range and avoid aggressive overpressure.

Setup

Stand in a doorway, place the forearm on the frame with the elbow bent to about 90 degrees, upper arm roughly parallel to the floor.

Execution

  1. 1Step through the doorway with the same-side foot, rotating the torso away from the fixed arm
  2. 2Keep the elbow and forearm pinned to the frame throughout
  3. 3Hold and breathe, feeling the stretch across the chest and front of the shoulder
  4. 4Adjust the arm height (higher/lower on the frame) to bias different pec fibers

Key cues

  • Keep the shoulder blade down, don't let it hike up
  • Step through slowly, don't lunge aggressively
  • Rotate the torso away, not just the arm
  • Breathe into the front of the shoulder

Common faults

  • Shrugging the shoulder up toward the ear
  • Moving too fast into the stretch
  • Only stretching at one arm height, missing other pec fibers
  • Overextending the low back to fake more depth

Tweaks

  • Try three arm heights (low, mid, high on frame) for full pec coverage
  • Add small pulses instead of one static hold
  • Progress to a banded pec stretch with overpressure for advanced trainees

Progressions

Band Pass-Through

Muscles

Primary: Pectoralis Major, Anterior Deltoid

Secondary: Biceps

Notes

Cheap and universally accessible — every home has a doorway.

Sources

Attribution: Classic physical therapy / bodybuilding staple