This workout is brought to you by my friends at NOW® Foods, opinions expressed are 100% my own.
This chest and triceps workout is designed to sculpt & define! This workout will help you say good bye to your bat wings and hello to a perkier chest!
Most of my friends and acquaintances know that I am a personal trainer. One of the most common “areas” I get asked about by my dear friends is how to shape up that pesky skin that likes to sag underneath your arms AKA bat wings, bingo wings, and hello Helens or any other ridiculous name that has been conceived to explain this annoying area for women.
So since we are friends, I thought I would share some of my favorite toning exercises to say goodbye to arm flab and as a little-added bonus, these moves will help to perk up those bosoms. 😉
Move #1 – Reverse Extended Lifts
These deceptively easy arm lifts will help to tone the finite muscles! Take a small weight 2-3 lbs hold the weights behind you making very small and concentrated lifts. Complete 3 Sets of 15 repetitions
Move #2 Kickbacks
These are a tried and true move! Grasp dumbbell. Position upper arms, parallel to floor and then extend arms they are straight. Return and repeat. Complete 3 Sets of 12 Repetitions
Move #3 Overhead Extensions
Position dumbbells overhead. With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at the bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat. Complete 3 Sets of 15 Repetitions
Move #4 Chest Press
Now it’s time to focus on that chest! Start with your back on the floor and your arms fully extended above your head, then lower weight to lower chest until the triceps are completely on the floor. Relax momentarily, then press the weights upward until arms are extended. Complete 3 Sets of 15 Repetitions
Move #5 Push Ups
I think we all know the “proper” form of a push-up – execution is always easier said than done. To help really focus on the chest and triceps keep your arms tight up against your body and not out wide. – Complete as many as you can! Challenge yourself!!!
Move #4 Chest Flys
Again lay on the floor with knees bent, start with arms in extended with a slight curve in them, then bring your arms up almost like you are hugging someone… Then touch weights and slowly bring them back down keeping the slight curve in them. Complete 3 Sets of 15 Repetitions
This is a good one!! You’ll be feeling it the next day for sure! But your “bat wings” and perkier chest will thank me!
After this chest and triceps workout, a protein shake is a REALLY good idea!
Did you know that as women soy protein is actually a really good thing?!
I know, I know soy has actually gotten a horrible rap in the most recent years. But more studies are concluding that soy is an excellent way to help balance women’s hormone levels. Helping to east that time of the month 😉
Other added benefits include:
- Soy has been shown to provide many health benefits. These include:
- Relief of menopausal symptoms
- Prevention of breast and prostate cancer
- Reduction in bone turnover
- Prevention of heart disease
Let me know how the workout goes! I love hearing from you and would love to know how many push ups you were able to do!
For more awesome workouts – Check these out!
- Targeted Back and Biceps Workout
- Total Body Resistance Band Workout
- Rockstar Leg Day Workout
- Sculpted Arms Workout