Why this one exists
A closed chest pulls the shoulders forward and makes the neck do extra work. Opening the pecs is often the missing half of a 'tight upper back' story.
Set up
Stand in a doorway. Place the right forearm on the frame with the elbow a little below shoulder height.
Steps
- Step the same-side foot through the door a few inches.
- Keep the ribs stacked over the pelvis — do not flare them to fake more range.
- Turn the chest slightly away from the planted arm.
- Switch arms.
What you should feel
Front of the shoulder and chest. The neck should stay long, not hanging forward.
Skip if it hurts
Skip if you have a recent shoulder dislocation, a sharp front-shoulder pinch, or numbness in the hand.
Common mistakes
Do not crank the elbow high above the ear. That loads the joint more than the muscle.