I love quick and efficient workouts, and a firm believer in working the muscles in the upper body. Today’s workout focuses on the triceps and chest. This workout is excellent to help tone or improve muscle definition for lean and sexy arms, as well as improve you posture and even help lift your chest! Use the arrow to scroll to the right on the Instagram post below to see a video showing each of the exercises mentioned.
Complete 4 sets of 12 reps for each exercise below. Rest for 30 seconds between each set.
Dumbbell Scull Crushers
- Use a weight that is difficult to complete 12 reps.
- Squeeze at the top when you get to full extension
Dumbbell Chest Press
- Use a weight that is difficult to complete 12 reps
- Focus on a full range of motion while stopping at the bench
- Try not to hit the weights together at the top
- Squeeze your chest at the top
Tricep Extension/Pulses
- Use a weight that is difficult to complete 12 reps
- Try to keep your elbows by your ears
- Squeeze at the top when you get to full extension
- After completing 12 full reps, go straight into 12 bottom half pulses
- Focus on range of motion and keeping the tension
Chest Flys
- Use a weight that is difficult to complete 12 reps
- Keep a slight bend in the elbows
- Focus on a full range of motion, but don’t let your arms drop too far
- Squeeze your chest at the top
Tricep Dips
- Keep your elbows facing back
- Squeeze at the top when you get to full extension
- Keep the tension in your triceps
- Focus on a full range of motion
Pushups
- Focus on a full range of motion
- If you need to, drop to your knees
And that’s it! You’re done and on your way to sexy arms and a lifted chest!