Chest Press Punch Up | Illustrated Exercise Guide

Primary muscles: Core, chest
Secondary muscles: Shoulders, arms
Equipment: Dumbbells

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.

EXERCISE BENEFITS

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.

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.

CALORIES BURNED

To calculate the number of calories burned doing the chest press punch up, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Basketball shots
Touch and hop
Curtsy lunge side kick raise
Plank straight arm kickback

WORKOUT ROUTINES