Working your chest and arms will help lift your bust and tone your triceps. Learn how to tone your chest and arms with this at-home workout, featuring a range of dumbbell exercises…
Want to learn how to tone your chest and arms at home? This beginner-friendly chest and arm workout can be performed at home, thanks to the simple exercises and minimal equipment required. All you need is an exercise mat, a stability ball and a pair of dumbbells to get started.
Am I beginner, intermediate or advanced?
For each exercise on this chest and arm workout, you’ll notice we’ve included a varying numbers of reps per set depending on your level: beginner, intermediate or advanced.
Not sure which level you are? Generally speaking, a beginner is relatively new to arm or chest toning exercises (two months or less), an intermediate exerciser will have been doing the exercises for two to six months, while an advanced exerciser will have been training for six months or more.
How often should you perform this workout to tone your chest and arms?
For the best results when learning how to tone your chest and arms, complete this workout two to three times a week, allowing two days between each workout, resting for 30-45 seconds between each set.
Chest and arm workout for women
PUSH PRESSES
Areas trained: Shoulders, rear upper arms and front thighs
Technique:
- Stand with your feet hip-width apart, holding a dumbbell in each hand level with your shoulders.
- Bend your knees slightly, keeping your torso upright, then quickly straighten your knees, coming onto your tiptoes and pressing the dumbbells straight up, lowering softly with knees slightly bent.
- Straighten your knees, then repeat.
Beginner: 3 sets of 6-8
Intermediate: 3 sets of 8-10
Advanced: 3 sets of 10-12
SHOULDER CIRCLES
Area trained: Shoulders
Technique:
- Begin with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inwards.
- Take your arms straight out to the side so your hands are just higher than your shoulders, then take them to the front at the same level.
- Lower your hands to the tops of your thighs, then back up and round to the sides, and then down. This is one rep.
- Continue to complete one set, keeping your back straight and not swinging your arms as you lift them.
Beginner: 2 sets of 8
Intermediate: 2 sets of 10
Advanced: 2 sets of 12
BICEPS CURLS
Area trained: Front upper arms
Technique:
- Stand with your feet shoulder-width apart holding a dumbbell in each hand, resting on your thighs, with palms facing inwards. This is the start position.
- Bend your elbows, taking the dumbbells up towards your shoulders, keeping your elbows still.
- Rotate your wrists so your palms face towards your shoulders, then lower the dumbbells back to the start position and repeat.
Tip: Keep your body upright without leaning back or swinging the dumbbells as you lift and lower.
Beginner: 2 sets of 10
Intermediate: 2 sets of 12
Advanced: 2 sets of 15
TRICEPS KICKBACKS
Area trained: Rear upper arms
Technique:
- Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
- Bend forwards 90 degrees from the hips, keeping your back straight, bending your elbows to 90 degrees so your forearms point towards the floor, your upper arms against your sides. This is the start position.
- Slowly extend your elbows, so your hands are hip-level.
- Return to the start position and repeat.
Tip: Keep your upper arms still and back straight throughout.
Beginner: 2 sets of 10
Intermediate: 2 sets of 12
Advanced: 2 sets of 15
PLANK TRANSFERS
Areas trained: Shoulders, rear upper arms and core
Technique:
- Begin in a plank position, upper body resting on your forearms, your stomach tight and body in a straight line from feet to shoulders.
- Transfer your weight slightly to your left side, straightening your right arm and placing your hand on the floor under your shoulder. Repeat with your left arm to move into a full press-up position.
- Hold for a count of one then return to resting on your forearms, one arm at a time, to complete one rep.
Beginner: 1 set of 8
Intermediate: 2 sets of 10
Advanced: 2 sets of 12
DECLINE PUSH-UPS
Areas trained: Chest, shoulders and rear upper arms
Technique:
- Begin with your upper thighs resting on a Stability Ball and your hands supporting your upper body. Your arms should be straight and shoulder-width apart. This is the start position.
- Lower your chest to just above the floor, bending your arms.
- Push through your hands, straightening your arms and returning to the start position.
Tip: Keep your body in a straight line throughout, without bending forward from the hips.
Beginner: 1 set of 10
Intermediate: 2 sets of 12
Advanced: 2 sets of 15
