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Chest · Beginner

Anterior Shoulder & Chest Stretch

Unilateral doorway or post stretch for the chest and front of the shoulder using gentle body rotation away from the supported arm.

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Anterior Shoulder & Chest Stretch demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Bodyweight

Sets × time

1 × 1 min

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Stand beside a wall, post, or doorway and place one palm or forearm against it with the elbow at a comfortable height.
  2. 02Gently draw that shoulder down and back while keeping the ribs stacked over the pelvis.
  3. 03Turn the chest and feet slowly away from the support until a comfortable stretch is felt across the chest and front of the shoulder.
  4. 04Keep the trunk upright and avoid forcing the arm behind the body or arching the lower back.
  5. 05Hold for about 30 seconds, turn back toward the support, release slowly, and repeat for about 30 seconds on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChest & Shoulder Standing Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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