Doorway Pec Stretch

Execution

1. Step one foot forward for a stable base and brace the belly so the ribs cannot flare.
2. Shift your weight forward gradually until you feel a stretch across the front of the chest and shoulder.
3. Stop at a moderate stretch and never push into a pinch at the front of the shoulder.
4. Hold for 30 seconds while breathing steadily and settle a little further on each exhale.
5. Move the elbows lower or higher to shift the stretch to a different part of the chest.
6. Do 2 rounds and pair it with band pull-aparts so the back of the shoulder gets stronger rather than only stretched.

Quick cues

• Elbows at shoulder height.
• Front foot forward for balance.
• Moderate stretch, never a pinch.
• Ribs down, back stays flat.
• Change the height, change the spot.

Common faults

• Fault: Leaning the whole body forward and arching the lower back

  Fix: Brace the belly, pull the ribs down and shift the weight only with the front foot.

• Fault: Pushing until there is a pinch at the front of the shoulder

  Fix: Back off to a mild stretch and bring the elbows a little lower.

• Fault: Holding for 5 seconds and moving on

  Fix: Set a 30-second timer, because connective tissue needs time to respond.

• Fault: Only stretching and never strengthening the back of the shoulder

  Fix: Pair each stretch with a set of band pull-aparts or face pulls.