How To Do A Workout For Chest And Back
Steps on How To Do a Workout for Chest and Back
Whether you are trying to fit into that strapless dress for your wedding day, a backless gown for your reunion, or you just want to tone your back and chest region, there are specific exercises that can help. The following ten exercises can be incorporated into one ten minute workout routine if you spend at least 50-60 seconds on each. Grab your workout mat and hand weights and lets get ready to tine the back and chest muscles.
1. The Press-Ups
The key to tightening the muscles in the back and chest is making sure that when you do the press-up you either do a three-quarter of full press. There needs to be a straight line between the knees and shoulders. Be sure the buttocks is not sticking up high in the air.
2. The Dorsal Raiser
Lie on your mat on your stomach, then slowly lift your arms to your temples, or as far as you can go without strain. At the same time you need to lift up you shoulders and chest too.
3. The Press-Up Rotation
Once you are in the raised position of the press-up, lower down your chest only to the mat. With your arms stretched up, complete a side plank.
4. The Top of Your Back
Lie down on the mat with your elbows bent at a 90 degree angle. Now slowly begin to lift up your chest while at the same time you are squeezing your elbows towards the back.
5. The Abs and Chest
Lie on your mat on your back with your legs straight up in the air. Grab those hand weights over the chest and slowly bring them down to each side while at the same time you are lowering your legs to the mat. Begin to alternate each leg as you repeat the repetitions.
6. Leg Extension & Dorsal Double Arm
Lie flat on your mat with your stomach, legs and hands should be shoulder width apart. Begin to slowly raise them all up together and then back down.
* Remember each step needs to be for at least 50-60 seconds! *
7. Walking Press-Up
To add some instability and resistance to the press-up, start walking the press-up from side to side in between the repetitions.
8. The Top of Your Back Part 2
Lie down on the mat with your elbows bent at a 90 degree angle. Now slowly begin to lift up your chest while at the same time you rotate from side to side before lowering down.
9. The Pulses
From the press-up position, slowly lower yourself to the mat, pulsing for a few reps while down in that low position. Then slowly raise yourself back up to the top of the press-up position.
10. The Prone Cobra
Lying on the mat on your front, begin to raise the chest with your arms straight out towards the back. Now try to squeeze the thumbs inward.
* Remember each step needs to be for at least 50-60 seconds! *
You should have completed a rigorous 10 minute workout routing to tone both your chest and back.
