Doorframe Chest Stretch Recovery Reset
doorframe chest stretch cool-down
2 gentle rounds
30-45 sec Doorframe Chest Stretch per side
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Doorframe Chest Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The doorframe chest stretch opens the pectorals and front of the shoulder after pressing, burpees, or gymnastics. The arm stays supported while the torso turns away only until a mild chest stretch appears. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
The doorframe chest stretch opens the pectorals and front of the shoulder after pressing, burpees, or gymnastics. Use Doorframe Chest Stretch after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Doorframe Chest Stretch Technique
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Doorway Chest Stretch - Pectoralis Major and Minor exercise
Rehab Hero · reviewed 2026-08-06
Muscles Worked
ChestFront shoulderBiceps
Equipment
Doorframe or upright post
Best For, Avoid If, and Scaling
| Best for | Using Doorframe Chest Stretch as a calm post-training transition that gently addresses chest and front shoulder while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Doorframe Chest Stretch if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: letting the shoulder roll forward into pinching. |
| Scaling | Use a lower arm position and less torso rotation. |
How to Do the Doorframe Chest Stretch
1
Place one forearm on a doorframe with the elbow near shoulder height.
2
Set the shoulder gently down and back.
3
Step or rotate the chest away from the supported arm.
4
Hold with normal breathing, then repeat on the other side.
Common Mistakes
✕
Letting the shoulder roll forward into pinching.
✕
Turning too far or placing the elbow much higher than the shoulder.
Coaching Tips
✓
Try a slightly lower elbow if the shoulder feels crowded.
✓
Keep the ribs stacked instead of arching.
Scaling Options
Easier / Beginner
Use a lower arm position and less torso rotation.
Harder / Advanced
Change the arm angle slightly to find a different comfortable chest line.
Cool-Down Examples
Use Doorframe Chest Stretch to Finish the Session
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Post-WOD Doorframe Chest Stretch Flow
post-workout doorframe chest stretch
4-minute downshift
60 sec easy walk or march
30-45 sec Doorframe Chest Stretch per side
Finish when breathing feels calm
Frequently Asked Questions
How should Doorframe Chest Stretch feel?
Doorframe Chest Stretch should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Doorframe Chest Stretch
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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