The daily grind can really weaken your upper body. Driving a car and working at a computer constrict the chest muscles and lead to tension in the back. This 10 minute chest workout – with variations for beginner, intermediate and advanced levels – is designed to pep up your posture, open up your shoulders, and tone your pectorals and bust…
Working your chest muscles can provide a range of benefits for your health and fitness. Not only will you tone your bust, you’ll also greatly improve your posture and counteract the damage caused by sitting at a desk all day. Ready to target those chest muscles? Read on for some top tips, plus an at-home 10 minute workout for beginners, intermediates and advanced fitness levels…
7 tips to tone your chest and bust
- You can’t stop your boobs losing their pertness as you age, but you can minimise sagging by always wearing a sports bra when you exercise.
- Work your chest and back in unison – strengthening your back and improving your posture will have untold benefits for the front
of your body. - Slouching shortens your chest muscles. Whatever you’re doing, wherever you are, regularly straighten your spine and check your shoulders are open.
- When swimming, breaststroke is great for your pectorals (chest muscles). Make sure you lift your upper body as your arms pull back.
- Try some yoga chest openers – we recommend cobra, camel, fish and triangle poses.
- Moisturise your neck and décolletage daily as you do your face.
- Try our 10 minute chest workout!
Which 10 minute chest workout is right for me?
Wondering which level is right for you? For those who have never tried chest-strengthening exercises before, or if you’ve taken a long break from fitness, we recommend starting with the beginner circuit, before gradually building up to the higher difficulties.
If you have been including chest workouts in your fitness regime for a few months, try out the intermediate circuit to continue your strength-training journey. Or, if you’re a practiced pro when it comes to building those chest muscles, skip straight to the advanced circuit at the end of the page.
Before trying any of these chest-strengthening circuits, be sure to complete a thorough warm-up. Then, at the end of your 10 minute chest workout, do a cool-down and stretch to prevent any muscle soreness the next day.
10 Minute Chest Workout – Beginner
What to do: You don’t need any equipment for this one. After your warm-up, simply perform the circuit three times, resting for one minute after each circuit. Do as many reps as you can in the time stated, keeping the pace high but controlled.
1. Side lunge with twist – 30 seconds (alternating)
- Stand with arms extended at shoulder height and hands clasped. Step into aside lunge with your left leg, and rotate your torso and arms in the same direction. Keep your eyes on your hands.
- Return to the start and repeat on the other side. Continue for 30 seconds
2. Knees press-up – 30 seconds
Benefits: Works your chest muscles, shoulders, arms and deep core.
- Place your hands on the floor shoulder-width apart, fingers pointing forwards. Keep your arms extended but your elbows slightly bent to support your bodyweight. Knees should be just behind your hips, with your ankles crossed and your head in line with your
spine (A). - Bend your elbows outwards and lower your body so you hover just above the floor (B).
- Use your arms and chest muscles to push yourself back up to the starting position. Repeat for 30 seconds.
Rest for 30 seconds before moving on to the next exercise.
3. Squat to reach – 30 seconds
- With your feet slightly more than shoulder-width apart, arms down by your sides and back straight, perform a simple squat.
- Hold, then power up through your feet, straighten your legs and raise your arms above your head, keeping your eyes forward.
- Return to the starting position and repeat for 30 seconds.
4. Standing cushion press – 30 seconds
Benefits: This deceptively easy exercise engages all the muscles in your chest area.
- Holding a cushion between your palms, stand up with your feet shoulder-width apart, your back upright and your core engaged.
- Lift your arms smoothly to chest height.
- Push your hands together for a count of 10, engaging your chest muscles throughout.
- Lower your arms and repeat for 30 seconds.
Rest for 1 minute before repeating the circuit twice more.
10 Minute Chest Workout – Intermediate
What to do: Grab your dumbbells and a gym ball for this powerful circuit. Perform Superset 1 three times, resting for 30 seconds between each set. Rest for one minute before doing the same with Superset 2.
Superset 1:
1a. Dumbbell press on gym ball – 10 reps
Benefits: Tones up your chest and stabilising muscles.
- Take a dumbbell in each hand and position your upper body on a gym ball, focusing straight up, with your feet and knees in line and feet pointing forwards.
- Bend your elbows at 90°, keeping them in line with your shoulders (A). Your forearms should be vertical to the floor and your knuckles pointing towards the ceiling.
- Engage your pectoral (chest) muscles and drive the dumbbells up until your arms are completely straight (B).
- Return to the starting position. Aim to do 10 reps.
1b. Dumbbell flye on gym ball – 10 reps
Benefits: Great for toning the upper body and, with the addition of the gym ball, your core too.
- Lie back on a gym ball so your head and shoulders are supported and your body is
in a straight line from head to knees. - Hold the dumbbells above your chest with your palms facing each other and a slight bend in your elbows (A).
- Lower your arms to the sides in an arc until you can feel the stretch in your chest (B), then draw your arms back to the start. Aim to do 10 reps.
Perform Superset 1 three times, resting for 30 seconds between each set. Rest for 1 minute before moving on to Superset 2.
Superset 2:
2a. Decline press-up on step – to failure
Benefits: Builds strength in the chest, upper arms and core.
- Place your hands slightly wider than shoulder- width apart on a mat, with your feet on a slightly elevated step or bench, keeping your body in a line from head to heels (A). Your upper arms should be perpendicular to your body and you should be focusing on the mat.
- Slowly bend your arms to lower your body until your elbows are flexed at right angles (B). Return to the start, making sure not to lock your elbows. Aim to keep going until you can’t do any more.
2b. Standing cushion press (30 seconds)
Benefits: This deceptively easy exercise engages all the muscles in your chest area.
- Holding a cushion between your palms, stand up with your feet shoulder-width apart, your back upright and your core engaged.
- Lift your arms smoothly to chest height.
- Push your hands together for a count of 10, engaging your chest muscles throughout.
- Lower your arms and repeat for 30 seconds.
Perform Superset 2 three times, resting for 30 seconds between each set.
10 Minute Chest Workout – Advanced
What to do: Perform this circuit three times over. Don’t rest between exercises, but do allow yourself one minute’s respite between circuits. Keep the pace as high as you can manage, without compromising good form on any of the exercises.
1. Squat to reach – 30 seconds
- With your feet slightly more than shoulder-width apart, arms down by your sides and back straight, perform a simple squat.
- Hold, then power up through your feet, straighten your legs and raise your arms above your head, keeping your eyes forward.
- Return to the starting position and repeat for 30 seconds.
2. T press-up – 30 seconds (alternating)
Benefits: Targets your shoulders, obliques, back and core, as well as your chest.
- Assume a press-up position, with your knees off the floor and your hands slightly wider than shoulder-width.
- Keeping your spine straight, move smoothly into the bottom of a press-up (A).
- At the top of the press-up, push up powerfully, twist your torso to the right and raise your left arm overhead (B). Engage your core to keep your body as straight as possible, hold, then return to the start. Continue for 30 seconds.
3. Split squat to overhead press (right) – 30 seconds
Benefits: Great for your chest, but also a fabulous boost for your lower body and triceps.
- Secure your resistance band somewhere sturdy and step forward until there’s no slack.
- Grab the band with your right hand and, holding it at shoulder height, step forward with your left leg.
- Lower into a simple split squat, with a straight back. Keep your front knee over your front foot (A).
- As you straighten your legs, extend your right arm to its full range (B). Return to the squatting position.
- Repeat for 30 seconds.
4. Split squat to overhead press (left) – 30 seconds
- Complete the previous exercise, this time stepping forward with your right leg and grabbing the band with your left hand.
- Repeat for 30 seconds.
5. Shadow boxing – 30 seconds
Benefits: Primes your cardiovascular system, tests your agility and opens up your chest.
- With your left foot placed about a metre in front of your right, bring your hands up to the guard position, elbows close to the body. Flex your right heel from the floor (A).
- Throw out a range of punches, such as jabs (straight out) (B), hooks (from the side) and uppercuts (up) (C).
- Use your whole body in each punch, pushing off your legs, and twisting your shoulders and torso as you punch.
- Keep it fast and fluid to get your heart pumping. Aim to keep boxing for 30 seconds.
Rest for 1 minute, before repeating the circuit twice more.
