Primary muscles: Core, chest
Secondary muscles: Shoulders, arms
Chest Press Punch Up Instructions
1. Lie on your back with your knees bent, your back flat, and hold a dumbbell in each hand.
2. Squeeze your abs, lift your right shoulder off the floor and punch up with your right arm.
3. Lower your arm to the starting position and repeat with the left arm.
Proper Form And Breathing Pattern
Engage your core, keep your head and neck relaxed, and maintain your lower back pressed against the floor. Keep your chin off your chest, look up, and exhale as you lift your shoulder off the floor and punch. Don’t extend your arm completely and breathe in as you slowly return to the initial position.
From the Shop
The chest press punch up targets and strengthens your core and your upper body. This exercise improves your stability and posture, trims down your waist, and tones your shoulders and chest.
Chest Press Punch Up Demonstration
Sets And Reps
Practice doing crunches, dumbbell punches and the chest press exercise first. Once you’re comfortable with your form advance to the chest press punch up and add 2 or 3, 30-second to 1-minute sets, to your full body or core routines.
To calculate the number of calories burned doing the chest press punch up, enter your weight and the duration of the exercise:
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