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Warm-up & stretching · Warm-up and stretching

Chest Opener

Chest Opener is part of the guided warm-up and cool-down in DCFT.

Bodyweight

Animation: Chest OpenerAnimation: Chest Opener

How to do it

  1. Stand tall, arms straight out in front of your chest
  2. Open your arms wide to the sides, thumbs pointing back
  3. Squeeze your shoulder blades together briefly, chest lifts
  4. Return loosely to the front

Coach’s tip

Opens the chest and wakes up the upper back: good after a day at the desk. Your lower back stays still.

Setup

Grip

Arms at shoulder height

Load

Bodyweight

You need

Nothing extra

FrontBackMuscle map: rear delts, upper backMuscle map: rear delts, upper back
Target rear delts, upper backAlso working chest

Alternatives

Other exercises for the same movement (warm-up and stretching). In DCFT you can swap with one tap, and the app only offers what your equipment allows.

Questions about this exercise

What can I do instead of the Chest Opener?

For the same movement: March in Place, Arm Circles and Leg Swing. In DCFT you swap with one tap.

DCFT

The Chest Opener in DCFT

In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.

Download on the App Store

Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.

Back to all exercises