mobility · bodyweight
Doorway Chest Stretch
Open tight chest and front shoulders from too much desk work.
3 × 30 sec per side 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
chest
Also works
shoulders
How to do it
- Stand in a doorway, forearm on the frame, elbow at shoulder height.
- Step the same-side foot forward and rotate the torso away.
- Feel a stretch across the chest and front shoulder.
- Hold, breathing steadily, then switch sides.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation