Doorway Pec Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Doorway
Primary muscle group
Pectoralis Major
Secondary muscle groups
Anterior Deltoid, Biceps Brachii
Movement pattern
Static Horizontal Abduction Hold
Training goal
Mobility
Sport
General Athletic Development, Boxing, Bodybuilding, Tennis
Overview
How to Perform
- Place the forearm on a door frame with the elbow at shoulder height.
- Step the same-side foot forward until a stretch arrives across the chest.
- Keep the ribs down and the neck long.
- Hold, then switch sides.
Coaching Cues
- Step forward gently — do not crank.
- Keep the shoulder blade set back and down.
- Change elbow height slightly to move the stretch.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2 to 3 holds of 20 to 40 seconds per side after training.
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