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Standing Chest Stretch against Door

Standing Chest Stretch against Door

The Standing Chest Stretch against Door is a simple yet effective exercise that can help improve flexibility and mobility in your chest muscles, shoulders, and upper back. It primarily targets the pectoralis major and minor muscles along with the anterior deltoids. To perform this stretch, you will need to find a door or a sturdy structural column. Stand facing the door with your feet hip-width apart and place your hands on either side of the doorframe or column at shoulder height. Your elbows should be slightly bent. Gently lean forward, allowing your chest to move through the doorway while maintaining a tall posture and keeping your core engaged. You should feel a stretch across your chest and the front of your shoulders. This exercise is particularly beneficial for individuals who spend long hours sitting or hunched over a computer, as it helps counteract the effects of poor posture and tight chest muscles. Regularly incorporating this stretch into your routine can promote better posture, relieve tension in the upper body, and enhance overall upper body flexibility. Remember to always perform each stretch at a comfortable range of motion and avoid any sharp pain. Holding the stretch for 15-30 seconds and repeating it 2-3 times can help optimize the benefits. However, if you have any existing shoulder or chest injuries, it's important to consult with a fitness professional before attempting this stretch to ensure it is suitable for your condition.


  • Stand in an open doorway, facing forward with your feet shoulder-width apart.
  • Extend your right arm and place your palm against the doorframe at shoulder height.
  • Bend your right elbow at a 90-degree angle so that your forearm is resting against the doorframe.
  • Slowly and gently, take a small step forward with your right foot while keeping your arm and elbow in contact with the doorframe.
  • You should feel a stretch in your chest and the front of your shoulder.
  • Hold the stretch for 20-30 seconds, while keeping your breathing relaxed.
  • Release the stretch and repeat on the opposite side, placing your left palm against the doorframe and stepping forward with your left foot.
  • Remember to maintain proper posture throughout the stretch by keeping your shoulders back and your core engaged.

Tips & Tricks

  • Focus on maintaining good posture while performing the stretch.
  • Be sure to engage your core muscles to provide stability and support.
  • Gradually increase the intensity of the stretch over time, avoiding any sudden or jerky movements.
  • Take deep breaths and try to relax your muscles while holding the stretch.
  • Ensure that you are feeling a gentle stretching sensation, never experiencing pain.
  • Hold the stretch for 15-30 seconds, and repeat for a total of 2-4 times per session.
  • To increase the effectiveness of the stretch, visualize your chest muscles lengthening and releasing tension.
  • Don't forget to warm up your body before performing this stretch to prevent injury.
  • Listen to your body and modify the stretch as needed to suit your personal flexibility level.
  • Stay consistent with your stretching routine for optimal results.


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