select to toggle flexibility/strength training
Continuously activate the inner frontside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the inner frontside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Inner Front Arms, Forearms, Chest
Pectoralis minor, coracobrachialis, biceps brachii
Getting Into Position
Stand in a door frame with one of your hands flat against the wall to one side.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the inner frontside of your arms by naturally resisting and generating tension while moving into position two.
Start with your torso and body away from the wall. Push your hand into the wall, trying to bring your hand forward and across your body, as you walk through the door frame to elongate and stretch your chest and anterior arm muscles.
Isometric Stretch
Continue to activate the inner frontside of your arms while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the inner frontside of your arms by contracting the target muscles as you move into position one.
Start with your body through the door frame with your hand behind you. Push your hand into the wall as you walk backwards through the door frame to strengthen your chest and bicep muscles.
Isometric Strength
Continue to activate the inner frontside of your arms while remaining in position one.