Doorway Chest Stretch

Muscles worked by the Doorway Chest Stretch

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Doorway Chest Stretch

1. Stand tall and raise your arms into a goalpost position.
2. Bend your elbows ninety degrees, forearms vertical.
3. Draw your elbows back and squeeze your shoulder blades.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your ribs down and avoid arching your back.
• Stretch to mild tension, never to pain.

At a glance

Doorway Chest Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press
• Cable Fly
• Chest Dips
• Clap Push-Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "doorway-chest-stretch",
  "name_en": "Doorway Chest Stretch",
  "name_de": "Türrahmen-Brustdehnung",
  "name_es": "Estiramiento de Pecho en el Marco",
  "description_en": "An open-arm stretch that lengthens the chest and front shoulders by drawing the arms back.",
  "description_de": "Eine Dehnung mit geöffneten Armen, die durch das Zurückführen der Arme Brust und vordere Schultern dehnt.",
  "description_es": "Un estiramiento de brazos abiertos que alarga el pecho y los hombros frontales al llevar los brazos atrás.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall and raise your arms into a goalpost position.",
    "Bend your elbows ninety degrees, forearms vertical.",
    "Draw your elbows back and squeeze your shoulder blades.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Stehe aufrecht und hebe die Arme in eine Torpfosten-Position.",
    "Beuge die Ellbogen um neunzig Grad, die Unterarme senkrecht.",
    "Führe die Ellbogen zurück und ziehe die Schulterblätter zusammen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Párate erguido y sube los brazos en posición de portería.",
    "Flexiona los codos noventa grados, antebrazos verticales.",
    "Lleva los codos atrás y junta los omóplatos.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your ribs down and avoid arching your back.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Halte die Rippen unten und vermeide ein Hohlkreuz.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Mantén las costillas abajo y evita arquear la espalda.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/doorway-chest-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "doorway-chest-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.