Exercise Directory: Chest Press/Bridge [Straight Up]
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This exercise focuses on working your chest ... but you will feel the muscles in your arms working as well. By incorporating a bridge with this exercise, you will also be engaging your core/midsection and booty.
STEP #1: Start by grabbing two dumbbells ... one for each hand. You should choose a weight that you can safely lift and still maintain good lifting form for 10-15 repetitions. STEP #2: Lie down on your back [face up] on the floor. STEP #3: Bend your knees and place your feet flat on the floor. STEP #4: LIft your bottom off the ground ... forming a straight line from your shoulders to your knees. STEP #5: Concentrate of squeezing your booty while you pull your belly button toward your spine. Stay in this bridge position throughout the entire set of repetitions. STEP #6: Place your elbows directly out from your shoulders ... while holding the dumbbells. STEP #7: Slowly press the dumbbells up and above your chest until your arms are fully extended. STEP #8: Slowly lower the dumbbells by bending your elbows until you reach the starting position. |
Side View:STEP #9: Repeat this movement for approximately 10-20 repetitions ... or until your chest feels fatigued.
NOTE: This exercise will help build sculpted chest while strengthening your arms. |