Doorway Stretch (Chest)
The Doorway Stretch is a fundamental mobility exercise that utilizes a doorframe to passively stretch the chest and front deltoids. It is highly effective for correcting rounded posture caused by office work or heavy pressing exercises.
Since this app doesn't visually correct your posture, it uses your training volume and biometric data to optimize recovery. If your workout history shows recent high-volume pushing or your HRV indicates high systemic stress, the AI prioritizes this stretch to reduce anterior tension. It also tracks your self-reported RPE and pain feedback to ensure you are stretching to release tension, not aggravating existing shoulder impingement.
Form Cues
- Position your elbows at 90 degrees or slightly higher depending on comfort
- Step through the doorway with one foot to initiate the stretch
- Keep your chest lifted and your core engaged
- Breathe deeply into your ribcage throughout the hold
- Relax your neck and keep your gaze forward
- Don't arch your lower back aggressively to find the stretch
- Don't let your head jut forward like a turtle
- Don't shrug your shoulders up toward your ears
- Don't bounce or force the range of motion into pain
Common Mistakes
- Hyperextending the lumbar spine
- Forward head posture
- Elevating the scapula (shrugging)
- Holding the breath
- Stretching into sharp joint pain
Muscles Worked
This movement primarily targets the pectoralis major and minor, helping to lengthen fibers that become shortened from sitting or bench pressing. It secondary targets the anterior deltoids, promoting better scapular retraction and shoulder health.
Primary
Secondary
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