Bent Arm Chest Stretch
Description
The bent arm chest stretch is a unilateral chest stretch performed by placing one bent arm against a doorframe with the elbow at shoulder height, then leaning forward to open one side of the chest at a time. Working one side at a time can target tightness asymmetries that bilateral stretches miss.
Equipment Required
Bent Arm Chest Stretch Instructions
- Stand in an open doorway. Place your right forearm against the doorframe with your elbow at shoulder height (90-degree bend).
- Step your right foot forward through the doorway.
- Gently lean your body forward. Your right arm stays against the frame.
- Feel the stretch across your right chest and front shoulder.
- Adjust the elbow position higher (lower chest stretch) or lower (upper chest stretch).
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
- Apply only gentle forward pressure — never force the stretch.
Bent Arm Chest Stretch Form & Visual
Bent Arm Chest Stretch Benefits
- Targets one side of the chest at a time
- Reveals left-right tightness asymmetries
- Adjustable depth via elbow height and lean angle
- Counteracts forward-hunched posture
- No equipment needed beyond a doorway
- Excellent for upper body cooldown
Bent Arm Chest Stretch Muscles Worked
- Pectoralis major (one side)
- Pectoralis minor
- Anterior deltoid
- Biceps brachii
Bent Arm Chest Stretch Variations & Alternatives
- Chest and Front of Shoulder Stretch
- Above-Head Chest Stretch
- Behind-Head Chest Stretch
- Kneeling Chest Stretch
- Both-Arms Doorway Stretch
