6 Army Exercises You Can Do In A Door Frame

If you’re travelling, stuck in the office, or just don’t have time to hit the gym, here’s a workout you can do anywhere there’s a door. (As an added bonus, they all come from an old Army manual, so you can pretend you’re training to be a soldier!)

Image via FM 21-20: Physical Readiness Training.

The workout, recently highlighted by the folks at The Art of Manliness, comes from FM 21-20: Physical Readiness Training, an Army manual published back in 1969. Here are the six door frame exercises it features:

1. Arm press: Stand in the doorway with your legs straight and knees locked. Now press hard upward against the top of the door frame for 5 to 10 seconds. Repeat for three repetitions applying gradual effort to maximum contraction.
2. Leg press: Stand in the doorway with your hands on the top of the door frame and your elbows locked. Bend your knees and press hard with your legs for 5 to 10 seconds. Repeat for three repetitions applying gradual effort to maximum contraction. Find a small platform if you can’t reach the top of the door frame.
3. Side press: Stand in the doorway with both arms extended to the side of the door frame, palms at shoulder height. Press hard against the door frame with both arms for 5 to 10 seconds. Repeat for three repetitions applying gradual effort to maximum contraction.
4. Lateral raise: Stand in the doorway and extend both arms to the sides of the door frame, palms facing inward. Press hard against the door frame with the back of your hands for 5 to 10 seconds. Repeat for three repetitions applying gradual effort to maximum contraction.
5. Neck press: Clasp your hands behind your back and lean your forehead against the door frame. Use your neck to press hard against the door frame for 5 to 10 seconds. Repeat for three repetitions applying gradual effort to maximum contraction. Reverse your position and do the same thing but with the back of your head leaning against the door frame. Repeat for three repetitions applying gradual effort to maximum contraction.
6. Door pull: Open the door and grasp a doorknob in each hand like you’re about to go water skiing. Now pull outward with your arms like you want to pull the doorknobs apart from each other. As you do this, slowly move your body toward the door. Repeat for three repetitions applying gradual effort to maximum contraction.

It’s an old workout, but it still gets the job done if you don’t have any other options. You can find some more old military workouts, including desk workouts, at The Art of Manliness.