Stand in the center of an open doorway with one foot slightly in front of the other for stability.
Place your forearms on each side of the door frame with your elbows at shoulder height and bent to 90 degrees.
Lean your body forward through the doorway until you feel a comfortable stretch across your chest.
Keep your core engaged and back straight — do not arch your lower back.
Hold the stretch for 20-30 seconds while breathing deeply.
Release by stepping back and repeat for the desired number of sets.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 20-second holds | Form mastery, neural adaptation |
| Intermediate | 3 sets of 30-second holds | Hypertrophy, moderate loading |
| Advanced | 3 sets of 45-second holds at various arm angles | Strength, high intensity/volume |