January 22, 2020 2 min read
Time to build your back and chest muscles! These simple exercises are easy to do at the gym or home, just use a weight you are comfortable with and get started! After this workout, you'll be feeling the burn 🔥
BENT OVER ROW
Stand with a shoulder-width stance. Grab the barbell, wider than shoulder-width, with an overhand grip. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Bending over until your upper body is 45-degree bend or lower, pull the bar up towards your lower chest. Keep your elbows as close to your sides as possible. At the top of the movement, you should feel like you are pinching your shoulder blades toward each other. Pause, and return the barbell to its starting position. Complete 4 sets of 10 reps.
CHEST PRESS + HOLD
Lie on a flat bench with your feet pressing into the floor. Draw your shoulders down and back to press them into the bench. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. Gently touch the dumbbells to your chest. On an exhale, press your arms upwards, keeping your elbows slightly bent. Position the dumbbells just below eye level. Complete 3 rounds of 5 reps + 1 five seconds straight hold.
Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and do not arch your back. Complete 4 sets of 10 reps.
Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. Your knees should stay slightly bent and your belly button should draw into the spine. Bring the dumbbells all the way up to your shoulders by bending your elbows. Once at the top, hold for a second by squeezing the muscle. Reverse the curl slowly and repeat. Complete 4 sets of 10 reps.
Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent. Keeping your back flat and your torso still, raise your arms straight out to your sides until they're in line with your body. Pause, then slowly return to the starting position. Complete 4 sets of 10 reps.