Basic
Tier S in StretchDoorway Chest Stretch
Single-Arm Wall Chest Stretch
2sets
30stime /side
10srest
~2.8kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inChest
A comfortable stretch (about 5–7 out of 10) in the target area that eases as you breathe out.
Key cue (the coach says it during the set)“Breathe out long and relax a little deeper.”
Tempo · Hold 20–40 s, breathe slowly
Feel it somewhere else? Fix it like this
- Barely felt itBarely stretching? Move a little further or change the angle until you feel the target.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Train one side at a time and match the reps on both sides.
- Place your arms higher to target the lower chest, or lower to target the upper chest.
- Ideal for anyone who spends long hours at a desk.
Common mistakes
- Arching the lower back and pushing the head forward instead of opening the chest.
Breathing
Breathe slowly and deeply, letting your chest open on each inhale.