What should I feel during Doorway pec stretch?

Chest opens without front-shoulder pinch or rib flare.

What are common mistakes with Doorway pec stretch?

Cranking the shoulder; Arching low back

How do I progress Doorway pec stretch?

Try low, mid, and high elbow angles for three slow breaths.

What can I do instead of Doorway pec stretch?

Sleeper stretch, Band shoulder floss, Cross-body stretch

Doorway pec stretch

Forearm on doorway, elbow near shoulder height, step through slowly.

family=doorway pec stretchpattern=chest isolationforce=pushmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

chestPRIME

front delts68

Primary: chest
Supporting: front delts

Mechanics

Pattern: chest isolation
Equipment: bodyweight
Geometry: Variable Range
Target feel: Chest opens without front-shoulder pinch or rib flare.
Progression: Try low, mid, and high elbow angles for three slow breaths.
Regression: Use less step-through if the front shoulder pinches.

Watch for

Cranking the shoulder
Arching low back

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Sleeper stretch
Band shoulder floss
Cross-body stretch

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Use less step-through if the front shoulder pinches.
Standard: Doorway pec stretch
Advanced / progression: Try low, mid, and high elbow angles for three slow breaths.

Atlas metrics

Movement pattern: chest isolation
Primary target: chest
Supporting muscles: front delts
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Doorway pec stretch?: Forearm on doorway, elbow near shoulder height, step through slowly.
What should I feel during Doorway pec stretch?: Chest opens without front-shoulder pinch or rib flare.
What are common mistakes with Doorway pec stretch?: Cranking the shoulder; Arching low back
How do I progress Doorway pec stretch?: Try low, mid, and high elbow angles for three slow breaths.
What can I do instead of Doorway pec stretch?: Sleeper stretch, Band shoulder floss, Cross-body stretch

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Movement family: doorway pec stretch
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Band shoulder dislocation

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Doorway pec stretch -> Band shoulder dislocation
curated substitution in the Atlas
same body part: recovery

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