Three Moves to Big Up Your Chest and Shoulders

Three Moves to Big Up Your Chest and Shoulders

Bulking up and building muscle in areas which aren’t naturally well-built is one of the hardest challenges for a strength training specialist.

Working on your arms, abs and legs is great and your body will appreciate it, but what about challenging those muscles in your upper body? Your chest and shoulders are just waiting to feel the burn! 

This three move circuit will challenge them and help you make them bigger and better.

1. Dumbbell Chest Press

Position yourself on a bench lying down with a dumbbell in each hand (of your chosen weight) and your arms straight above your chest with your palms facing forward, holding the weights.

Lower the dumbbells to the sides of your chest and then push up to your starting position, completing one rep.

Do 8-10 reps per set and then move onto the next exercise without a rest period. Increase the weight you choose for your next set.


2. Feet-Elevated TRX Pushup

TRX is the ultimate suspension training tool and essential for this exercise.

Grab your TRX and lower the handles until they’re level with the middle of your shin. Get into the push up position but position your toes so they rest on the handles of the TRX.

With your back flat and your core held in tight, bend your elbows and lower your chest to the floor as in a traditional push up, with the TRX creating additional tension and a harder workout.

Carry out as many reps as you can manage and then move onto the final exercise without a rest stop.


3. Bear Crawl

Position yourself on your hands and knees, with your feet flat on the floor as well as your hands and your knees just hovering slightly above floor level.

Move your left hand and right foot forward a few centimetres without moving your core or letting your torso or lower back move or round.

Then move your alternate hand and food, crawling forward in this alternating fashion and keeping your core tight and your back straight.

Move forward 20-30 feet and then carry out the same movement backwards to your original position.


Once you’ve completed all three exercises, you’ve carried out a full round of this workout! Now you can go back to the beginning and start again. 

For good results carry out 3-5 rounds each time you give this exercise a go. 

The Author

Bethan Townsend

Beth has a genuine interest in healthier lifestyles and nutrition. She has no time for fad diets but is keen to find new and exciting ways of enjoying food without piling on the pounds. Any spare time she has is spent getting out and about with her family, enjoying the health benefits of the great outdoors on bike rides and walks.


Mike D.
27 January 2015

Mike D.

You can practice push ups at home with feet on the sofa too, so you don't feel quite like such a wimp when you try to do it on the TRX at the gym!!

Trevor D.
25 January 2015

Trevor D.

oof - these are difficult! But I will perserve. Especially with the bear crawl as the kids think it is hilarious!

craig t.
23 January 2015

craig t.

Just crawled round our house like a bear. Simple - but not easy!

Sasha B.
22 January 2015

Sasha B.

have forwarded this onto my husband, thanks.

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