Breasts and bat wings, such fun topics don’t you think?

Who doesn’t LOVE a great chest and tricep workout? I know I do! I’m obsessed with that flappy skin hanging under our arms ladies. Some of my clients tease and call the disturbing area “bat wings.” LOL.

Yes- we all know what I’m talking about. It may be a tiny amount, but it’s still there and totally drives those of you like me, a little batty!

Since chest and tricep go so well together, I thought I’d design a combination workout for you all. Toning our chest muscles is super practical and important.  We can even enlarge our breast size if we tone up those underlying muscles! And who doesn’t want to save a few big bucks on implants? If only I’d thought about this years ago, HA.

I usually save my chest and triceps for the end of my workout. Remember, it’s best to work the big muscle groups first to maximize your calorie burn. I also hate getting comfortable on the floor then having to get up and squat and jump! Eeek… I’m all about convenience, even in my workouts…lol.

So here we go. Check out these breast and batty moves which are super easy and simple to do. I prefer to do 3 sets of 15-20 reps. If you’re using heavier weights, go down to 12-15 reps. I usually use 5 pounds… sometimes 8 if I’m not teaching a ton in one day.

Narrow Chest Press-

Start by lying on your back, pull your belly button in and focus on keeping your spine on the mat. Hold straight arms up at the ceiling. Keeping your elbows close to your ribs as you bend and lower the arms, put your intention into working your chest and tricep muscles. The chest can be a challenge to feel oftentimes, so I always envision those pectoral muscles working and pumping. You should feel your triceps after the first set.

Chest Fly-

This one just feels SO GOOD. I love the stretch I feel in my chest doing these bad boys. Lie down and tuck your tailbone, focusing on a flat back. Knees are bent and feet are flat. Arms up, palms facing eachother put a slight bend in your elbows as you open your arms to within an inch of the floor. Return to the original position at the same pace you opened your arms. I like to do these a little slower on a 4 counts down and 4 counts up pace. Adding 20 pulses at the end, with arms hovering an inch above the ground, is the best burn!

To invite more of a core workout… lift your legs into table top position while performing your reps.

Chest Press-

You can’t miss a good chest press sesh! I like to keep my legs in table top position for these, especially if I’m using heavier weights. Lifting the legs really helps us to keep our spine on the mat without arching. Use those abdominals and pull in tightly. Begin with straight arms at the ceiling, palms facing forward and away from you. Bend your elbows to create a 90 degree angle where your elbows just hover above the floor. Feel your chest muscles engage as you lift your arms back up into a straight position. Pulses hovering just inches from the ground is also a great move. You’ll definitely feel a burn in the back of the arms in no time.

Triceps Overhead-

A TOTAL FAVORITE OF MINE. These burn your tricep muscles so much! Sometimes I’ll even start with 8 pounds on the first set then when I’m starting to fatigue, go down to 5’s on the second and third set. The most important thing is to keep your elbows still as you bend and extend your arms. Keep your arms shoulder width distance apart and maintain a neutral to flat back on your mat. Remember to use your core and pull that belly button in so you don’t arch.

Tricep Obliques-

Another awesome 2 for 1 fun way to tone those triceps! Feel the burn as you curl up and straighten your elbow, reaching the weight toward your foot. As you lower your straight leg to the floor, bend your elbow back as you did in your tricep overhead exercise. Make sure to allow the supporting hand behind your head to fully support your head weight. Shake that head in the hand and make sure your neck muscles are relaxed. NO NECK TENSION ALLOWED! For anyone with neck issues, keep your head down please!

Double Triceps With Lower Abdominals-

Keep your head up, elbows still and bent with legs extended to the ceiling. Extend your arms toward your feet and bend back to your original position. The higher you can lift your chest off of the mat, the more you will work your core muscles. Again, any neck issues please keep your head down. Keep your abs pulling in and a rounded spine on these.

Burn baby burn! How did you guys do? Say good bye to batty triceps and flat breasts!

xx Shanna