SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Chest Press Punch Up | Illustrated Exercise Guide

Chest press punch up exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/chest-press-punch-up/

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.

From the Shop

Monthly Membership
Monthly Membership

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.

Chest Press Punch Up Demonstration

Chest press punch up exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/chest-press-punch-up/

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

Popular Workouts

Core Workouts

Belly Fat Burner Workout

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

Lower Body Workouts

Brazilian Butt Workout

Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …

Upper Body Workouts

30-Minute Upper Body Workout

Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …

30x3 Busy Moms Challenge
8-Week Workout Plan
Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Tomato, Mozzarella & Eggplant Breakfast Toasts / @spotebi

    For us, a savory breakfast toast is a perfect way to start the day! … [Read More...]

    Healthy 3-Ingredient Orange & Mango Popsicles / @spotebi

    For this Healthy 3-Ingredient Orange & Mango Popsicles recipe, we … [Read More...]

    Banana-Oat Morning Smoothie Recipe / @spotebi

    Just because breakfast isn't trending anymore, that doesn't mean … [Read More...]

    30×3 Busy Moms Challenge

    8-Week Workout Plan

    Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved