November 06, 2019 4 min read
When we think of our body goals, our result wish list includes the following -- a firmer stomach, more shapely glutes and, and thinner thighs. Very seldom will you hear of a women aspiring to have a "firmer chest." In fact, most females are under the impression that chest training should be left out entirely, afraid it will make them less feminine. We are here to tell you to lose this thought process!
If you want a COMPLETE program and a body to be proud of, you need to include chest training. Exercising your chest can improve your posture, help you avoid injury, and balance out your upper-body strength. Karrah breaks down an awesome chest exercise made up of five supersets (two exercises per superset). For best results, complete each superset four times.
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Superset 1: 4 Rounds
10 Lying Chest Flyes
Grasp two dumbbells and lie on your back on a flat bench with your feet placed firmly on the floor. Using your low abs, press your lower back into the bench. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent. Keeping your torso stable, open your arms out to your sides. Raise your arms back to the ceiling, bringing the weight together over your chest. Repeat.
20 Second Alternating Bench Step Ups
Stand with your arms down to your side with 1 foot placed on top of a high box or bench. Step up, alternate legs and step down. Continue the move and do not push off with the bottom leg. Repeat for 20 seconds.
Superset 2: 4 Rounds
10 Chest Presses
Lie on the bench with a dumbbell in each hand and your feet flat on the floor. Push the dumbbells up so that your arms are directly over your shoulders. Pull your abdominals in, and tilt your chin toward your chest. Lower the dumbbells down until your elbows are slightly below your shoulders. Roll your shoulder blades back and down, like you're pinching them together and accentuating your chest. Repeat.
20 Second Squat + High Knees
Stand with your feet hip-width apart with your toes pointed slightly outward and arms by your side. Bend your knees and squat keeping your weight on your heels and your core right. As you lower down, bring your arms in front of your chest and bent. Straighten your legs and squeeze your butt to come back up. Next, lift your left knee to your chest. Switch to lift your right knee to your chest. Continue the entire movement (squat to high knees) moving at a sprinting or running pace. Repeat.
Superset 3: 4 Rounds
10 Incline Chest Presses
Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Pull your shoulder blades together, and stick out your chest slightly. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position. Repeat.
30 Second Plank Hold
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Ground toes into the floor and squeeze glutes to stabilize your body. Hold the position for 30 seconds.
Superset 4: 4 Rounds
10 Chest Flyes (on machine)
Sit up tall, relaxing your neck and shoulders. Your feet should be flat on the floor. Grab the handles so that your palms are facing forward. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed. Pause for one second once your arms are fully "closed" in front of your chest. Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright. Repeat.
5 Burpee Pull-Ups OR 10 Regular Burpees
Stand with your feet shoulder width apart with a pull-up bar overhead. Drop to a squat with your hands flat on the ground beside your feet. Then, jump back your feet, putting yourself into a push up position and perform a push-up. Next, jump up to grab the pull-up bar, perform a pull up. Return to stand and repeat.
Superset 5: 4 Rounds
10 Upward Cable Flyes
To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. With a slight bend in your arms, draw your hands upward and toward the midline of your body. You hands should come together in front of your chest, palms facing up. Return your arms back to the starting position after a brief pause. Repeat.
10 Tuck Jumps
Start with your feet a little less than shoulder-width apart. Drop down into a quarter squat, then explode into the air. Keep your back straight throughout, and tuck your knees up towards before landing as softly as you can. On landing you can either pause before jumping again or, once you've become more adept at the movement, go straight into another tuck jump. Repeat.