Hey, guys! Do you have 5 minutes to spare and chest muscles you’d like to build up
and tone? Great, then I’ve got the perfect workout for you! And don’t worry, you don’t
need to run to the gym to do these exercises. Just get in some comfortable clothes, and
let’s give them a try!
Exercise #1: Jumping jacks We’ll first need to warm up and get your
chest muscles ready to work. Jumping jacks also increase your stamina and burn calories.
The most important thing is, to do them right, so let’s recap. Stand up straight with your
feet together and your hands down by your sides. Then, jump your feet out to the sides,
all while raising your arms up above your head. Follow that up by quickly jumping back
into the initial position. All clear? Awesome, let’s do 10 for today.
Ready? And 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good! Just make sure to increase the number
of reps as you get more used to the exercise. Ideally, you should perform at least 30 jumping
jacks per training. But let’s move on now that your blood’s pumping!
Exercise #2: Push-ups An oldie but a goodie, push-ups are a must-have
in any exercise regimen if you’re looking to sculpt your pecs, which are the main muscles
in your chest. The cool thing is that they also work your core muscles, improve your
posture, and build strength in your lower back and shoulders. Again, it’s all about
the correct form. Lie on the floor belly-down with your hands apart right under your shoulders
and your feet hip-width apart. Then lift your body off the floor, keeping it completely
straight. From there, lower yourself back down without touching your body to the floor,
freeze for a sec, and go back up again. Don’t forget to breathe – you should exhale as
you go down and inhale when you go up. Now let's do it 10 times on my count. And
1, 2, 3, 4, 5, 5, 4, 3, 2, 1. Great job! I didn’t goof you up with my counting, did
I? As you start getting better at it, you can make push-ups even more challenging by
adding bricks under your grip. This will give you a wider range of motion to really pump
up those pecs!
Exercise #3: Mountain climbers Let’s add to that push-up form by involving
the glutes, quads, hamstrings, and core. Mountain climbers are also pretty aerobic, so you’ll
burn calories and increase your stamina while hitting all those muscle groups. To do them,
get into a push-up position with your arms and legs extended. Now bend your right knee
and draw it closer to your chest, freeze for a sec, extend it back to the initial position,
and do the same thing with your left knee. Keep changing your knees like that as if you're
running, and make sure those abs are engaged and pulled in the entire time.
But enough chitchat, let's get to it! Each time that right foot hits the floor, that’s
one rep. Ready? Go: 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Phew! That was intense, right?
Like with any exercise routine, add reps as you build up your strength and stamina. But
for now, let’s keep chugging along!
Exercise #4: Spiderman push-ups This exercise works pretty much the same as
mountain climbers as far as balance goes – you need to keep steady, so your chest, abdominal,
and shoulder muscles really have to work to achieve that. So, get into a push-up position
again. From there, lower your body towards the floor just like you did with a regular
push-up. But now lift your right foot and swing your leg out sideways as well. Your
goal is to touch your right elbow with your right knee. Lift your body back up again while
returning that leg to the starting position, and do the same thing with your left knee
and elbow. You’re gonna switch right, left, right,
and each knee touch on the right side is one full rep. Inhale when you lift, exhale when
you lower. Ready? Go: 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Fantastic!
Exercise #5: Single arm raises It's better to perform this exercise with
dumbbells, so you can either invite of couple of MY friends, or two bottles of water or
anything with weight to it that you can comfortably grip will suffice too. Single-arm raises are
great for sculpting your upper body and giving your chest the definition it needs. This exercise
engages your abs too! Your starting position should be lying on your back and holding a
dumbbell in your right hand. Your elbow should be bent at a 90-degree angle with the weight
facing toward the ceiling. Now press it directly over your chest by straightening out your
arm. Hold it for a sec and then lower your arm back down. Easy-peasy!
Let's start with your right arm, and...1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now switch over
to the left side. Ready? And 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Awesome! Don't put your
weights away just yet, we have two more exercises to go...
Exercise #6: Circular arm raises Why stick to up and down movements when you
can take it to a full 360-degree journey? Circular dumbbell raises work the side muscles
in and around your chest, so this will really sculpt them out nicely. Start by lying on
your back with your dumbbells (or water bottles) just outside your hips. But instead of pressing
them up, this time you have to lift both of them at the same time from your hips right
along the sides of your chest and over your head. When you do that, freeze for a sec and
then return back to the starting position with the same circular movement out to the
sides. You all set? One full circle is one complete
rep. And go: 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. You’re doing great! Keep that energy
up for the last exercise!
Exercise #7: Inclined arm raises The grand finale of today’s workout really
packs a chest-building punch! Inclined arm raises generate more muscle activity than
push-ups, and that's saying something! They target your pectoralis chest muscles, biceps,
triceps, and deltoids, just to name a few. And I did. Ideally, you should do this exercise
on an inclined bench, but not everybody has one of those at home, so lying flat on your
back will also suffice. Hold your dumbbells (or water bottles) in your hands with your
elbows bent at 90 degrees and the dumbbells in line with your temples. Exhale and slowly
press the weights up by straightening your arms over your chest. Freeze, get back to
the initial position, and repeat all that over again.
Just 10 reps will do for today, but feel free to add more in the future. Ready, set, go:
1, 2, 3, pull those abs in, 4, 5, 6, 7, 8, 9, and 10. You did it! If your arms aren’t
feeling too rubbery, then give yourself a pat on the back – you deserve it!
Now your job is simple – come back to this workout at least 2-3 times a week, be persistent
and patient, and enjoy your chest transformation! Just don't forget to share your results with
me later. Good luck!
Do you know any other cool chest exercises? Tell me in the comments below! Remember to
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always stay (where?) -- on the Bright Side of life!