How to Tone Your Arms, Chest and Back for Summer

Posted On May 18, 2017 By BowFlex Insider Team

How to Tone Your Arms, Chest and Back for Summer

Bring on summer! Sunshine and warmer temperatures means less clothing. That also means those arms, chest and back we were hiding under bulky winter sweaters might need some toning. Grab a pair of SelectTech Dumbbells and get to work on these 5 exercises that are sure to make you want to show off that summer bod.

Plank Row with Triceps Pushup

You'll need a set of dumbbells for this exercise. Start in a plank position with the dumbbells resting by the outside of your hands just under your shoulders. Grab the dumbbell in your right hand while keeping your body straight. The palm of the hand should be facing your torso. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Lower the dumbbell straight down to the starting position. Immediately perform a triceps pushup remembering to hug the elbows to the ribs. Repeat switching arms.

Superman with a Shoulder Retraction

To begin lay flat on your stomach with your face towards the floor and your arms extended out in front of you. Drive your elbows back and up in the air as the legs come up off the ground. Use your back muscles to lift your chest up off the ground and keep your legs elevated. Return to starting position holding the superman pose for as long as you can each rep.

Chest Press with a Leg Drop

Again, you'll need a set of dumbbells for this exercise. Lie on your back with a set of dumbbells in each hand. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90-degree angle. Be sure to maintain full control of the dumbbells at all times. Straighten the legs in the air so they also form a 90-degree angle. This will be your starting position. Use your chest to press the dumbbells up. As you lower the dumbbells back to the starting position lower your legs. Bring your legs as close to the ground as possible without lifting your lower back. Press the dumbbells up while simultaneously lifting legs up.

To add difficulty: When you push the dumbbells up add a little bit of a crunch at the top contracting your abdominal muscles.

Clean with a Shoulder Press

Using the dumbbells again, you'll want to begin in a standing position with the dumbbells in hand by your side. Bend your knees as this is the main source of acceleration for the clean. As the dumbbells approach the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the dumbbells upward. Finish the motion by pressing the dumbbells up driving the shoulders until the arms are fully extended. Bring the dumbbells back down to shoulder height and then lower the weights to your sides returning to starting position.

Biceps Curl from a Low Squat Position

This final exercise will also require the use of dumbbells. Holding a dumbbell in each hand begin by lowering your body into a squat position. Focus on pushing your butt out as if you're sitting back in a chair maintaining a straight back. Place each elbow against your inner thigh and move the dumbbells up and down in a hammer curl fashion, with your palms facing each other, squeezing the bicep at the top.

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.

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