Chest

Chest Stretch

Placing your forearm on a door frame and stepping through: it opens your chest and counters a hunched posture.

Also known as: doorway stretch, pec stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Chest Stretch: position — Position

Muscles worked

Chest Stretch muscle map: chest and front delts highlighted on the front and back of the body

How to do it

Stand in a doorway with your forearm on the frame and elbow at shoulder height.
Step forward with the same-side foot.
Rotate your torso slightly away until you feel the stretch in your chest.
Hold, then switch sides.

Form cues

Elbow at shoulder height for mid chest; higher for the lower chest.
Shoulder down, away from your ear.
A gentle stretch, no sharp pain.

Common mistakes

Lunging too far: your shoulder suffers. Ease in.
Shrugging your shoulder.
Arching your lower back: brace your abs.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from chest stretches.

Banded chest stretch
An anchored band pulls your arm back.
Resistance Band · Beginner
How to do it
1. Hold a band behind your back with both hands.
2. Straighten your arms and draw them apart.
3. Lift your chest and squeeze your shoulder blades.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Chest
Secondary
Front Delts
Bench chest stretch
Kneeling, rest your arm on a bench and sink your chest.
Flat Bench · Beginner
How to do it
1. Kneel with your back to a bench.
2. Place both hands behind you on the edge of the bench.
3. Sink your hips down to open the chest.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Chest
Secondary
Front Delts

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Why stretch your chest?

It helps counter hours with your shoulders rolled forward at a computer or phone.

How high should my arm be?

Shoulder height to start; try higher or lower to feel different areas.

How often per day?

Daily is fine, especially if you sit a lot.

What muscles do chest stretches work?

They mainly work the chest, with help from the front delts.

Train with Nuvana

Add chest stretches to your next workout

Log your sets and weights, and see how each muscle progresses in the app.