AÂ FIT30 EXERCISE
Chest Press Punch Ups
Chest Press Punch Ups is a variation of the traditional chest press exercise that adds an explosive punch movement at the top of the press, targeting the chest, shoulders, triceps and core. The exercise is performed by lying on a flat bench and pressing a pair of dumbbells up towards the ceiling while simultaneously punching upward with one arm.
HOWÂ TO
How do I do Chest Press Punch Ups?
- Lie on a flat bench (or floor) with your feet flat on the floor.
- Hold a dumbbell in each hand at shoulder level with your palms facing forward.
- With your right hand, punch the dumbbell up towards the ceiling with one arm, keeping your elbows slightly bent, with your shoulder slightly lifting off the bench
- Lower the dumbbells back down to the starting position and repeat the movement, alternating the punching arm.
TIPS
What are some tips for Chest Press Punch Ups?
- Keep your core tight and your back flat on the bench throughout the movement
- Use a weight that is appropriate for your fitness level
- Keep your movements controlled and avoid jerking the weight upward
- Keep your gaze fixed on a point to help with balance
- When punching, focus on the power coming from the chest and core, not just the arm
MODIFICATIONS
How do I modify Chest Press Punch Ups?
What are the benefits of Chest Press Punch Ups?
Chest Strength
Power
A dumbbell30 workout
Yoda Greatest!
Complete 7 Rounds In 27:00
- Lunge Front Raises (00:15)
- Elbow Squeeze Shoulder Press (00:30)
- Rest (00:15)
- Squat Jumps (00:15)
- Jumping Jacks (00:30)
- Rest (00:15)
- Chest Fly Glute Bridges (00:15)
- Chest Press Punch Ups (00:30)
- Push-Ups (00:15)
- Rest (1:00)
Free
