Chest
Doorway Chest Stretch
The Doorway Chest Stretch is a stretch with no equipment for your chest. Share of the load in the Zulta muscle model: mid chest 36%, front delts 18% and upper chest 18%.
Also known as: borst rekken
How to do it
- Stand in a doorway with one foot slightly in front of the other.
- Raise both arms to the sides with the elbows bent 90 degrees and at shoulder height.
- Place the forearms and palms flat against the door frame on each side.
- Step the front foot forward and lean the body through the doorway until you feel a stretch across the chest.
- Hold for 30 to 45 seconds, breathing slowly, then step back.
Tips
- Place the elbows a little higher to shift the stretch toward the lower chest, lower for the upper chest.
- Keep the ribs down and the head in line with the body.
Common mistakes
- Poking the head forward.
- Arching the lower back as you lean.
- Leaning so far that the shoulders roll forward.
Muscles worked by the Doorway Chest Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Taking the arm back and out lengthens the pec major and the front delt; a straight elbow with the hand turned down adds the biceps.
Doorway Chest Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Doorway Chest Stretch work?
Mainly the mid chest and upper chest. The front delts and lower chest assist.
Is the Doorway Chest Stretch good for beginners?
Yes. The Doorway Chest Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Doorway Chest Stretch?
For example the Behind the Back Chest Stretch, Bench Pec Stretch and Floor Pec Stretch. They train mostly the same muscles.
Log your sets in Zulta
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