Step through a doorway and pop your chest open.
Raise or lower your elbows to chase the stretch around different parts of your chest.
This is a static stretch that opens the front of the shoulder and lengthens the chest, using the door frame to anchor your forearms while your bodyweight leans through. Stepping forward is what creates the stretch, so you control the intensity by how far you shift, not by cranking on the joint. It earns its place for anyone who presses a lot or sits at a desk, since the pecs spend most of the day shortened.
Around 30 to 60 seconds per hold works well, breathing slowly the whole time. Ease in gently rather than lunging into the deepest position straight away.
You are probably leaning too far or shrugging. Keep your shoulders pulled down away from your ears, reduce the forward lean, and the stretch should settle across the chest rather than pinching the front of the shoulder.
Try both. Elbows at shoulder height hit the middle of the chest, higher elbows bias the lower fibres, and lower elbows shift it toward the upper chest, so move them around to find the tightest spot.
