Standing

Main workout

Chest Open Fist

Standing shoulders movement. Hold your fists in front of your chest, then open your arms out to the sides and squeeze your shoulder blades together.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 3,836
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #55of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesShoulders Back

How to do it

Hold your fists in front of your chest, then open your arms out to the sides and squeeze your shoulder blades together.
Bring your arms back to the front and repeat smoothly.

About Chest Open Fist

Chest Open Fist starts with fists near the chest, opens the arms sideways, and returns them to the front. The focus is the open-and-return arm pathway with a steady torso.

What to focus on

Keep the fists gently formed rather than tightly clenched.
Let the shoulder blades move without forcing the arms behind you.

Make the movement smaller

Open the arms through a shorter range and keep the elbows lower.

A mistake to watch for

Thrusting the ribs forward to enlarge the opening. Keep the body tall and reduce the arm travel.

Practice time and pacing

The app assigns 30 seconds to Chest Open Fist. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

It first appears on day 5 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Standing · No equipment

Front Open Arms

Shoulders

Back

Difficulty 1/5Clarity 4/5

Extend your arms in front of you, then open them wide to the sides and gently squeeze the shoulder blades.