Doorway Chest and Shoulder Stretch
| English Name | Doorway Pec and Shoulder Stretch |
|---|---|
| Difficulty | Beginner |
| Movement Patterns | Pull Pattern |
| Muscle Contraction Types | Isometric |
| Primary Muscle (EN) | Pectoralis Major |
| Muscle Groups | Chest muscles Shoulder Muscles |
|---|---|
| Workout Type | Recovery Stretching |
| Required equipment | No equipment |
💠 Exercise guide
✅ Doorway Chest and Shoulder Stretch is an excellent stretching exercise for increasing flexibility and opening up the chest muscles and the front part of the shoulders. This movement is often recommended for individuals with a hunched posture (kyphosis) or those who spend a lot of time sitting at a desk, as part of a cool-down routine or as a corrective exercise.
💠 Execution Guide
Setup
✅ Stand inside a doorway or between two sturdy columns.
✅ Raise your arms simultaneously or separately and place your palms and forearms (or just your hands) on the wall or the door frame.
✅ The angle of the elbows can be 90 degrees or more (Y-shape). For greater intensity in the chest area stretch, position your arms at shoulder height or slightly lower (T-shape).
✅ Keep your feet shoulder-width apart.
✅ Step a small distance forward beyond the line of your feet so you can lean your body weight forward.
Execution
✅ While keeping your spine straight and your abdomen tight, slowly lean your body forward by stepping through your feet.
✅ This creates a deep stretch in the chest muscles (especially near the sternum) and the front part of the shoulder.
✅ Continue the stretch until you do not feel discomfort or pain; it should be a comfortable to moderate stretch.
✅ Hold this position for 20 to 60 seconds, breathing deeply and slowly.
✅ After the stretch time is complete, slowly and with control, return to the starting position.
Coaching Cues
✔️ Controlled Speed: The forward movement must be very slow and gradual.
✔️ Avoid Hunching: Make sure your chest is open forward and your shoulders are not shrugged up.
✔️ Maintain Hand Height: Your hands should remain steady throughout the stretch.
✔️ Deep Breathing: Breathe slowly and deeply (inhale and exhale) during the entire hold; this helps relax the muscles.
✔️ Avoid Pain: Never perform the stretch to the point of intense pain.
Benefits of the exercise
1️⃣ Injury Prevention: Reduces the risk of shoulder-related injuries by maintaining proper muscle length.
2️⃣ Posture Correction: Helps improve the hunched posture (kyphosis) caused by prolonged sitting.
3️⃣ Increased Shoulder Mobility: Enhances the range of motion of the shoulder joint.
4️⃣ Muscle Tension Relief: Releases chest and shoulder muscles that often become short and tight due to daily activities or pressing exercises.
5️⃣ Reduced Back Pain: By correcting shoulder and upper body posture, it can decrease strain on the lumbar spine.
6️⃣ Improved Respiratory Function: Opening the chest can aid in deeper breathing.
7️⃣ Increased Efficiency in Pressing Exercises: Allows for a full and safe range of motion in exercises like the bench press.
8️⃣ Excellent Cool-Down: An essential part of concluding upper body workouts.
9️⃣ Can Be Done Anywhere: Requires no complex equipment.
Common Mistakes
❌ Shifting weight too quickly: Fast and sudden movement that can cause muscle injury.
❌ Excessive arching of the back (Hyperextension): Allowing too much arch in the lower back instead of transferring the stretch to the chest and shoulder.
❌ Shrugging the shoulders: Contracting the trapezius muscles instead of relaxing them.
❌ Holding your breath: Failure to breathe slowly and deeply throughout the stretch.
❌ Leaning only on one arm: Asymmetrical pressure on the chest and spine.
Breathing Pattern
🌬️ Preparation: Take a deep inhale before starting the stretch.
💨 During the stretch: Exhale slowly as you move forward and reach the point of tension.
🔸 Hold: While holding the stretch, inhale deeply, regularly, and slowly through your nose and exhale through your mouth.
ROM Guidelines
🔵 Recommended Range: The stretch should be to the point where a feeling of “mild to moderate tension” is felt along the chest muscles, not intense pain or burning.
🔵 Dangerous/Improper Range: Any feeling of sharp pain or excessive pressure on the shoulder joint, which indicates overstretching of the tendons or the joint capsule.
Precautions & Contraindications
⚠️ Shoulder Pain: Individuals with shoulder impingement syndrome or joint instability should perform this movement with extreme caution and in a limited range.
⚠️ Neck and Back Injuries: If you feel pain in these areas during the stretch, you are likely over-arching your back or shrugging your shoulders.
⚠️ Avoid Bouncing: Refrain from any bouncy or spring-like movements during the stretch.
Variations & Alternatives
🔸 Simpler Version (Beginners): Single-arm wall chest stretch (focusing on one side).
🔸 More Advanced Version: Increasing the stretch hold time up to 90 seconds.
🔸 Version with Limited Tools (No Doorway): Foam Roller Chest Stretch by lying on it.
🔸 Alternative: Supine Pec Stretch using light weights.
Advanced Biomechanics
🧠 Force Path: The stretching force is applied in the opposite direction of the chest muscle shortness by transferring body weight forward.
🧠 Key Joint Role: The glenohumeral joint (shoulder) is placed in Hyper-Extension and External Rotation during this movement. This position effectively stretches the chest muscles and the anterior deltoid, which are typically in a state of flexion and internal rotation.
Programming Tips
📌 Suggested Sets and Repetitions: 2 to 4 sets, holding each set for 30 to 60 seconds.
📌 Tempo: The stretching phase (forward movement) is 4 to 6 seconds, the hold phase is 30 to 60 seconds, and the release phase is 2 to 4 seconds.
📌 Optimal Placement in Program: During the cool-down phase, as well as part of daily corrective exercise programs or before upper body strength training (very lightly).
Applicable in:
📌 Strength/Hypertrophy: After completing chest pressing exercises to aid in restoring natural muscle length.
📌 Fat Loss: As part of a relaxing exercise finisher.
💠 Muscle Involvement
✅ The Doorway Chest and Shoulder Stretch primarily targets the large chest muscles (Pectoralis Major) as well as the anterior deltoid muscles.
Main muscles
Synergistic muscles
Stabilizers
Pectoralis major muscle
Pectoralis major Muscle
The pectoralis major is one of the most important muscles of the chest, located at the front of the thorax. It is responsible for various shoulder movements such as adduction, rotation, and elevation of the arm. This muscle plays a key role in pushing exercises like the bench press and push-ups. Strengthening the pectoralis major enhances upper body power, improves chest aesthetics, and increases stability during strength training.
✅ Persian Name: Sine-ye Bozorg | Pectoralis Major
✅ Latin Name: Pectoralis Major
✅ Common Name: Chest Muscle | Pecs
✅ Location:
🟡 Positioned at the front of the chest, lying over the pectoralis minor muscle.
🟡 Originates from the clavicle, sternum, and ribs, and inserts into the humerus.
🟡 Plays a key role in pushing movements such as bench presses and push-ups.
✅ 🦾 Origin
✔ Inner part of the clavicle (Clavicular Head)
✔ Sternum (Sternal Head)
✔ Ribs 1 to 6 (Costal Cartilage)
✅ 🦿 Insertion
✔ Intertubercular groove of the humerus (bicipital groove)
✅ 📌 Function
The pectoralis major consists of two main parts:
1️⃣ Clavicular Head
✔ Responsible for lifting the arm and moving it forward
✔ Activated in movements such as incline bench press
2️⃣ Sternal Head
✔ Responsible for adducting the arm inward and downward
✔ Activated in movements such as flat bench press and push-ups
✅ Main Functions:
✔ Flexing the arm at the shoulder joint
✔ Adducting the arm toward the body
✔ Medial rotation of the arm
✔ Assisting in pushing movements such as bench press and push-ups
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) for explosive power generation
✔ A small amount of slow-twitch fibers (Type I) for maintaining muscular endurance
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Primary muscle involved in bench press, parallel bar dips, push-ups, and cable flys
✔ Enhances upper body strength in bodybuilding, CrossFit, and boxing
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A large and powerful muscle responsible for explosive upper body movements
✔ Strengthening it improves performance in all pushing exercises and helps prevent shoulder injuries
🧠 Innervation
✔ Medial and lateral pectoral nerves
🩸 Blood Supply
✔ Lateral thoracic artery
✔ Internal thoracic artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: bench press, parallel bar dips, cable crossover
✔ Boxing & MMA: delivering powerful punches and maintaining a defensive guard
✔ Push-based sports: push-ups, dips, and upper body strength training
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the anterior deltoid, triceps brachii, and pectoralis minor during pushing movements
✔ Strengthening it helps reduce stress on the shoulder joint and prevents injuries
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the muscle can lead to reduced upper body strength and poor posture
✔ Overstretching may result in tendon inflammation or partial tears
✅ 🏋🏻♂️ Key Exercises to Strengthen the Pectoralis Major
1️⃣ Barbell Bench Press – The best exercise for increasing chest strength and size
2️⃣ Incline Bench Press – Targets the clavicular head of the chest muscle
3️⃣ Parallel Bar Dips – Builds mass and strength in the pectoralis major
4️⃣ Cable Crossover – Focuses on contraction and squeezing of the chest
5️⃣ Dumbbell Flyes – Stretches and strengthens the chest muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest Stretch on Wall – Improves chest flexibility
✔ Standing Chest Stretch – Enhances range of motion in the shoulders and chest
✅ Fun Fact
✔ The pectoralis major is one of the strongest upper body muscles and plays a vital role in all strength-based sports.
✅ Practical Tip
✔ To build a well-developed and symmetrical chest, combine pushing exercises with stretching movements and focus on all areas of the muscle.
🔴 Name & Location: A large, superficial muscle located at the front of the chest
🟠 Anatomy: Consists of two heads (clavicular and sternocostal) with distinct functions
🟡 Function: Arm adduction, internal rotation, and assistance in pushing movements
🟢 Physiology: A mix of fast- and slow-twitch fibers for both power and endurance
🔵 Innervation: Medial and lateral pectoral nerves
🟣 Importance: Crucial in bodybuilding, boxing, swimming, and push-based movements
🟤 Exercises: Bench press, dips, cable crossover, dumbbell flyes
⚫ Fun Fact: The most important muscle for upper body power and an aesthetically shaped chest
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Latissimus dorsi muscle
Latissimus Dorsi Muscle
The latissimus dorsi is one of the strongest and widest superficial back muscles, playing a crucial role in pulling movements, backward bending, and internal rotation of the arm. It extends from the lower spine to the humerus and is responsible for generating pulling force in exercises like pull-ups, swimming, and rowing. Strengthening this muscle enhances pulling power, improves body posture, and reduces the risk of lower back and shoulder injuries.
✅ Persian Name: Poshti bozorg
✅ Latin Name: Latissimus Dorsi
✅ Common Name: Lat | Broad Back Muscle
✅ Location:
🟡 A superficial muscle that connects from the lower spine, ribs, and pelvis to the humerus (upper arm bone).
🟡 A large, broad muscle located on both sides of the back, covering most of the lumbar and dorsal regions.
🟡 Responsible for pulling movements, arm adduction, and internal rotation of the arm.
✅ 🦾 Origin
✔ Lower six thoracic vertebrae (T7-T12)
✔ Lumbar vertebrae (L1-L5)
✔ Sacrum
✔ Iliac crest
✔ Lower ribs (9th to 12th)
✅ 🦿 Insertion
✔ Humerus (intertubercular groove)
✅ 📌 Function and Roles
🔹 The latissimus dorsi plays a role in various movements, including pulling, arm adduction, and internal rotation of the shoulder:
1️⃣ Pulling the arm down and back (Adduction)
✔ Like pulling the bar down during a lat pulldown exercise.
2️⃣ Internal rotation of the arm
✔ Like moving the arm inward during swimming and ball throwing.
3️⃣ Extension of the arm backward
✔ Like pulling the arm backward during pull-ups and rowing exercises.
✅ Main Functions:
✔ Lowering the arm and generating pulling force
✔ Assisting in shoulder stabilization during sports movements
✔ Increasing muscular endurance in strength exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for power movements.
✔ The middle section contains more slow-twitch fibers and is active during sustained pulling movements.
✔ The lower section has fast-twitch fibers used in explosive power movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ The most important muscle in pulling movements such as pull-ups, swimming, and weightlifting.
✔ Plays a significant role in rowing, swimming, wrestling, and gymnastics.
✔ Strengthening this muscle increases pulling power, improves endurance, and reduces lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle plays a key role in all pulling and strengthening movements of the upper body.
✔ Weakness in this muscle reduces endurance and increases stress on the lumbar and cervical vertebrae.
🧠 Innervation | Neural Control
✔ Thoracodorsal nerve (C6, C7, C8)
🩸 Blood Supply
✔ Thoracodorsal artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Vital in sports such as bodybuilding, swimming, wrestling, rock climbing, and gymnastics.
✔ Plays a key role in shot put, cable pulling, weightlifting, and swimming.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Interacts with the deltoid muscle, rotator cuff muscles, and teres major muscle.
✔ Weakness in this muscle leads to reduced pulling strength and pain in the lower back and shoulders.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or weakness in this muscle can lead to lower back problems and pain in the upper back and shoulders.
✔ Weakness increases stress on the lumbar and cervical vertebrae.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Latissimus Dorsi
1️⃣ Pull-Ups – The most effective exercise for full lat engagement
2️⃣ Lat Pulldown – Increases arm pulling strength
3️⃣ Bent-Over Barbell Rows – Builds size and strength in the back
4️⃣ One-Arm Dumbbell Rows – Strengthens the lateral and upper sections of the muscle
5️⃣ Deadlifts – Enhances endurance and strengthens the entire posterior chain
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Overhead Lat Stretch – Improves range of motion and reduces muscle tension
✔ Wall Lat Stretch – Increases flexibility during pulling movements
✅ Interesting Fact:
✔ The latissimus dorsi is one of the broadest muscles in the human body and plays a role in numerous daily and sports movements.
✅ Practical Tip:
✔ To better strengthen this muscle, combine compound exercises like deadlifts and pull-ups with isolation movements such as lat pulldowns.
🔴 Name and Location: A broad back muscle extending from the lower spine to the arm
🟠 Anatomy: Originates from lumbar and thoracic vertebrae and ribs, attaching to the humerus
🟡 Function: Pulling, lowering, and internal rotation of the arm
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Thoracodorsal nerve (C6, C7, C8)
🟣 Importance: Active in bodybuilding, swimming, wrestling, weightlifting, and rock climbing
🟤 Exercises: Pull-ups, lat pulldown, rowing, deadlifts, arm stretches
⚫ Interesting Facts: One of the broadest muscles in the body and the key muscle in pulling movements
💠 Other Exercises
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💠 Muscle Training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
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🔹 The muscle group engaged in this movement is highlighted in color.
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