No woman loves the bra bulge, besides a weak upper body can also wreck your posture and bring on back pain. Get started before it gets late.
If you want to feel more confident in any armpit-bearing outfit, perform these exercises mentioned below. Work up to four sets of 12 reps of each exercise, and tack a few of them onto your regular strength-training routine.
Chest Flys
- Lie on your back on a flat exercise bench. Bend your legs and place your feet on the end of the bench. Hold a dumbbell in each hand vertically above your shoulders, keeping your rams slightly bent.
- Lower each dumbbell out to the side in a semicircular movement. During the downward movement the arms should be bent more. The dumbbells should not reach behind the axis of your shoulders.
- Depending on your flexibility, you can lower the dumbbells to shoulder level or a few inches below. From the lowest point, lift the weights without jerking in an even movement back to the starting position.
Note: Contraction of the chest muscles at the top of this movement is critical. The movement is similar to a bird flapping it’s wings while in an inverted position.
Bar Front Raises
- Grab a 6- to 15-pound weighted bar with an overhand grip, hands shoulders-width apart.
- Stand with your feet shoulders-width apart. Keeping your arms as straight as possible (without locking the elbows), exhale as you lift the weighted bar until it’s higher than your shoulders.
- Next, inhale as you slowly lower the bar back to starting position to complete one rep.
Pushups to Superman
A push-up with arms stretched wide strengthens your pectoral muscles so they will no longer hang out of the side of your bikini top. Get into push-up position but place your hands out wide…. about one foot beyond each of your shoulders.
- Lower yourself until you chin almost touches the ground, then use your arms to push yourself back up, keeping your back straight and abs tight.
- Once you have mastered push-up. Move on to Pushups to Superman,
- Lower all the way to the floor slowly as you do a pushup. Lay flat and extend arms forward to a superman position, lifting chest and thighs off the floor.
- Pull elbows down to goal-post position and lower your body down to press back up into the top of the pushup. Do 10 repetitions.
Squat Thrusters
- Start with dumbbells on shoulders, feet hip-width apart with feet slightly turned out. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
- Lower down into a squat position, keeping chest tall and abs engaged.
- Power from the core and glutes to press the weights above head in a press. Be sure to avoid locking out your knees as you press the weights up to the top.
- Do 10 reps.
Overhead Pullovers
- Grab a 5- to 10-pound dumbbell in each hand and lie on your back on a mat or bench.
- Extend both arms and hold the weights directly over your chest with your palms facing your feet.
- From this position, raise both weights overhead and lower them toward the floor without touching.
- Next, engage your chest and raise the dumbbells to return to starting position.Repeat 10 times.
These exercises need to be balanced with a proper meal plan to seek results. Keep Training!
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
