Upward And Forward Press

Seated arms movement. Interlace your fingers and flip your palms away from your chest.

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: 2,439
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #75of 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: Chair

Focus zonesArms

How to do it

Interlace your fingers and flip your palms away from your chest.
Bring your interlaced fingers back to center, then flip your palms up toward the sky overhead.
Breathe in when you stretch your arms out and up, breathe out when you bring them back to your chest.

About Upward And Forward Press

Upward And Forward Press interlaces the fingers and turns the palms away for a forward press, then upward for the overhead version. The hands return toward the chest between directions.

What to focus on

Keep the joined hands light rather than pulling tightly on the fingers.
Return to the center before changing the press direction.

Make the movement smaller

Use a short forward press and keep the upward reach below overhead height. Let the hands separate if joining them is uncomfortable.

A mistake to watch for

Forcing the wrist angle with tightly locked fingers. Soften the hands and shorten the reach.

Practice time and pacing

The app assigns 30 seconds to Upward And Forward Press. 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.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 4 of 16. It first appears on day 1 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.