Lat and pec doorway stretch
30 s chest and 30 s lat stretch per side in a doorway, 2 rounds.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 6 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Door frame, Wall
How to do it
Chest: put your forearm against a door frame, elbow at shoulder height, and step through until you feel a stretch across the chest. Lats: hold the door frame at head height, sit your hips back, and let your side lengthen. Hold each stretch for 30 seconds per side, and do 2 rounds. Breathe slowly and don't crank on the shoulder.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Lat and pec doorway stretch
0:00 / 5:15
Ready
5:15
8 rounds
30 s chest and 30 s lat stretch per side in a doorway, 2 rounds.
High risk: read the protocol, stop if anything feels wrong.
- 8
- rounds
- 30s
- work
- 10s
- rest
- 5:15
- total
Done.
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Take the quizWho it's for
Climbers who can't get their arms fully overhead, which is most of us after a few years. It needs a door frame and six minutes.
Common mistakes
- Pushing into the end range hard. Steady pressure, no cranking. Shoulders don't respond well to force.
- Arching the lower back on the chest stretch. Ribs down, glutes on. Otherwise the range comes from your spine.
- Rushing the thirty seconds. Breathe through it. Short holds do very little for this tissue.
- Only doing one side. Both, and note if one is much tighter, because it usually is.
How to progress
Regularity beats duration: two rounds after every session will change more in a month than a long stretching session once a week. Pair it with the thoracic reset for overhead positions.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.