Pec Stretch, Doorway

This old school classic Doorway Pec stretch is a technique that many uses to stretch the pec as improving the range of motion in the shoulders. The pec’s often end up tight due to the overuse of horizontal pressing movements in training and poor posture throughout the day.

Stand next to a solid upright structure; a door frame is one possibility. Place the forearm against the upright surface with a 90-degree bend in the elbow, and the elbow at shoulder height. The lower body starts to walk through the door by stepping forward with the opposite side leg to the pec being stretched; the legs are in a split stance.

Do not allow the torso to twist towards the pec being stretched. If anything you want to twist the torso slightly away from the stretching side as this will lengthen the pec and increase the stretch. It is also important not to arch the lower back, contract the glutes and keep the pelvis tucked under the ribcage.

To deepen the stretch try to focus on retracting the shoulder blade by pulling it closer to the spine.

Hold the stretch for the specified period before repeating on the opposite side.