Chest Expansion (Doorway)
The Chest Expansion (Doorway) is a static stretching exercise designed to lengthen the pectorals and anterior deltoids using a doorframe for leverage. It is an essential movement for improving upper body posture and increasing shoulder mobility, especially for those who sit for long periods.
Iridium tracks cumulative volume on your pectorals and anterior deltoids to determine when mobility work is needed to balance your recent workload. Since static stretching is time-based and recovery-focused, the AI schedules this exercise at the end of sessions so it does not interfere with the force production required for your primary lifts.
Form Cues
- Position your forearms against the doorframe with elbows bent at 90 degrees.
- Step one foot forward through the doorway to create a stable base.
- Lean your body weight gently forward until you feel a deep stretch in your chest.
- Keep your head up and neck neutral throughout the hold.
- Squeeze your shoulder blades slightly together to open the chest further.
- Don't arch your lower back to simulate moving further forward.
- Don't allow your head to poke forward aggressively.
- Don't bounce or jerk into the stretch.
- Don't hold your breath; exhale as you deepen the stretch.
- Don't raise your elbows significantly higher than shoulder level if it causes pinching.
Common Mistakes
- Hyperextending the lumbar spine
- Jutting the head forward
- Shrugging shoulders towards ears
- Bouncing excessively
- Applying too much force too quickly
Muscles Worked
This exercise primarily targets the pectoralis major and minor muscles, helping to alleviate tightness caused by frequent pressing or poor posture. It also stretches the anterior deltoids and biceps, contributing to better shoulder joint mechanics and thoracic alignment.
Primary
Secondary
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