Exercise

Top Five Chest Moves To Create A Strong Upper Body

If you’re looking to improve your lower body strength and power, you must make sure you don’t overlook the top chest exercises to include in your workout plan. Far too many people are not paying enough attention to the specific exercise they choose and as a result, end up not seeing the success they had hoped for from their gym training sessions.

If you make a few smart moves though, you will find that you have to spend much less time overall in the gym to get the results that you’re after.

Let’s look at the five best chest moves that you should be considering adding to your program in order to build a strong upper body.

Push-Ups

Pushups

The first good exercise to add is the push-up. The push-up is going to stimulate a number of different muscle groups including the chest, the triceps, the shoulders, as well as the core as it contracts to keep you in the proper position.

Push-ups can also be performed using a number of different variations as well, so this can help keep your workout more interesting and ensure that your muscles are always responding.

Fly’s

top5-chestfly

Fly’s are the next good chest exercise to get into the picture. Chest fly’s are going to work the inner pectoral muscles, which will help to boost your cleavage in a hurry.

If you wish you had a larger bust line, fly’s can actually help to create this appearance.

Chest fly’s should be performed in a slow and controlled movement pattern to reap full benefits and you should make sure you’re never lowering the dumbbells beyond the shoulders to prevent excess strain from occurring.

Chest Press

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Moving along, the chest press is the next exercise to get into the picture. The chest press is going to work a similar set of muscle groups as the push-up did only have you in a supine position rather than a prone position.

Chest presses can be done with the back against an exercise ball as well, which will cause you to be less stable and therefore get your core muscles working to a much greater degree.

Medicine Ball Throw

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Medicine ball throws are another good exercise to get into place with your chest workout plan. This exercise is going to stimulate the chest, triceps, shoulders, and all the muscles running up and down the spinal column as well since they’ll be contracting to help you sustain good balance.

This exercise is a good one to do with a partner, however can also be done on your own against a wall.

Plank Walk

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Finally, the plank walk is the next good exercise to consider. The plank walk is going to firm and tone up the mid-section very well, while also stimulating the chest with each step that you take.

It’s very important to keep your abs fully contracted at all time as you move through this movement however as that will ensure that you maintain good spinal column positioning.

So there you have the top five exercises to consider getting into your program as you go about your chest workout. Each will offer great benefits that you should not overlook.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

Learn more about getting healthy and fit with One Small Change at www.AutomaticBody.com.

Crouching Stretch Exercise

CrouchingStretch-Exercise

Step:

Stand with your feet double hip-width apart, your toes and knees turned out slightly on the diagonal, and squat down until your thighs are parallel to the floor. Your knees should be over your ankles. Place your elbows inside your thighs and press outward, stretching your thighs open. Hold here and breathe. You can also rock back and forth slightly to increase the stretch.

 

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

 

Balancing Biceps Exercise

 

BalancingBiceps-Exercise

Steps:

A. Stand with your feet and knees together and hold a pair of dumbbells in front of your thighs, palms facing away from you. Shift your weight to your left side and lift your right foot off the floor, either curling it behind you or lifting it to the front of your body.

B. Squat forward toward the floor on your standing leg, simultaneously doing a biceps curl with your weights. Stand back up to the start and lower the dumbbells (A). Repeat, alternating legs every ten repetitions.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

 

Reach-For-The-Sky Crunch Exercise

reachforskycrunch-exercise

Steps

A. Lie on your back with your legs straight and lifted over your hips and your arms extended straight up, your fingers pointing toward the ceiling.

B. Reach with straight arms towards your toes, lifting your head, shoulders, and upper back off the floor. Lower back to the start and repeat right away.

To learn other great exercises check out our exercise category.

 

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

 

Plyo Squat Exercise

plyo-squat

The Steps

A. Stand with your feet hip-width apart and parallel, your arms at your sides with your elbows bent.

B. Lower into a basic squat, bringing your arms down by your sides.

C. When your thighs are almost parallel to the floor, jump off the ground, lifting your arms into the air to help you gain elevation. Land with your knees soft, and immediately lower into the next squat and jump. Repeat rhythmically.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

Bridge Exercise

Bridge Exercise

The Steps

A. Lie on your back with your arms along your sides, your knees bent, and your feet flat on the floor, about 12 inches apart.

B. Squeeze your glutes and hamstrings to lift your hips into the air, so your knees, hips, and shoulders all come in line. Hold briefly, then lower to the start and repeat.

 

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

Lying Glute Stretch Exercise

Here is another fantastic exercise you can do from the comfort of home. Make sure you focus on using proper technique and doing the stretch slowly.
Lying Glute Stretch

The Steps

A. Lie on your back with your knees bent and your feet flat on the floor. Lift your left leg, bend your left knee, and place your left ankle across your right thigh. If this is enough of a stretch for you, hold this position and breathe.

B. If you need more of a challenge, lift both legs off the floor and pull them in toward your chest, holding your right thigh with both hands. Repeat on the other side.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

 

Balance Booty Burner Exercise

bootyburner-exercise

Steps

A. Stand with your feet together and hold a pair of dumbbells at your sides.

B. Do a reverse lunge with your left leg.

C. Straighten your legs, then pick your left foot up off the ground and lift it behind you, simultaneously tipping forward with your upper body until your torso is nearly parallel to the floor. Balance here as you do a bent-over row (as shown). Place your left foot back on the floor, lower into another lunge (B), and repeat.

 

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

Pop Squat Exercise

Popsquat-Exercise

Steps

A. Start with your feet and knees together, then squat down halfway into a close squat.

B. From here, jump your feet apart into a wide basic squat, then right back together in close squat (A). Repeat rhythmically, staying low in this half-squat position throughout the move!

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

Power Burpee Exercise

Here is a great workout brought to us by Nutrie’s co-creator Kim Lyons that you can do any where you have a little bit of space.

This workout may be a bit difficult to do after first but after doing it a few times you should be able to get the hang of it and probably do more of them and do it more quickly.

Remember to start off slow and work your way into the exercise.

Power Burpee Exercise

Steps

A. Stand with your feet together, your knees slightly bent, and your arms at your sides.

B. Crouch down and place your hands flat on the floor in front of you, spaced about a foot apart.

C. Hop both feet behind you into a push-up position.

D. Immediately hop both feet back underneath your hips into a crouch position (B), then jump into the air from the crouch, raising your arms overhead. Land with your knees soft and repeat sequence right away.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.