Expand menu
Expand menu

Arms, Chest and Back

Arms, Chest and Back muscles play a crucial role in everyday life. These workouts will help you build strong chest and back muscles along with toned arms and shoulders.
6 sessions
18 min
Get started with basics
6 sessions
18 min
New movements for muscle toning
6 sessions
20 min
More variations, more challenge
6 sessions
24 min
Longer workouts, higher intensity

Chest, arms and back workouts

Chest, arms and back workouts are an integral part of any workout regimen. They allow you to have a stronger upper body which further has many health-related benefits. Regular and consistent workouts can help develop sturdy muscles in the targeted areas and tone your arms and shoulders. Under this section, there are 4 sets of workout with six sessions each.

Features

The four sets of workouts are arranged according to the level of difficulty, starting from the easiest beginners exercises. The next set focused on muscle toning, followed by the third and fourth which get progressively tougher. All sessions range between 15 to 25 minutes and are guided by cult instructors. The exercises do not require equipment and can be easily performed at home. The sets have chest exercises, arm exercises and back workouts for men and women It is important to perform warming up exercises before the workout and cooling down exercises after. Following this helps avoid injury as warm-ups and cool-downs help release tension from the muscles and relax them considerably.

Arms, chest and back 1

This set features 6 sessions that stretch over 16 minutes each. They can help you attain your fitness levels regardless of your current state or level. These exercises are perfect for beginners. Some moves under this set can be challenging such as the Push Up with Rotation, Reverse Plank and Reverse Fly. These exercises target your arms and shoulders. The workout also has a series of triceps exercises and biceps exercises such as diamond push-ups and alternate punches along with some back strengthening exercises. The structure of the workout includes: Session 1 - the session is 18 minutes long and the exercises are arm circle, pike push up and reverse plank. Session 2 - the session is 18 minutes long and the exercises are alternating plank, side plank to push-ups and reverse sweep. Sessions 3 - the session is 18 minutes long and the exercises are push-ups, Reverse fly and alternating crab hold. Session 4 - the session is 17 minutes long and the exercises are push up with rotation, reverse fly and reverse plank. Session 5 - the session is 18 minutes long and the exercises are diamond push-ups, reverse sweep and alternating punches. Session 6 - the session is 18 minutes long and the exercises are alternating crab hold, Hindu push-ups and single-leg plank.

Arms, chest and back 2

The set has 6 sessions that are all 18 minutes long. This set features a series of unisex exercises that facilitate your chest workouts at home. The work out aims at helping you strengthen your back and chest along with forearm workout and tricep workouts. It also has some workouts for biceps. It offers several specially designed sets of exercises such as reverse push up, sumo squat deltoid circle and more, to make the workout extremely effective. The structure of the workout includes: Session 1 - the exercises are sphinx push up, YTW and tabletop. Session 2 - the exercises are sumo squat deltoid circles, reverse push up and raised side plank. Session 3 - the exercises are reverse fly, sprawl and punch, and half push-up hold. Session 4 - the exercises are plank to push up, burpees and crab reach. Session 5 - the exercises are sphinx push up, raised side plank and sumo squat arm drill. Session 6 - the exercises are tabletop, sprawl and punch, and half push uphold.

Arms chest and back 3

This workout pack has 6 sessions that are 20 minutes each. Some of the exercises are challenging like the isometric arm press and diamond push-ups, while others are easy such as superman with trap activator and hip bridge march. Thus the workout is very balanced and interesting. The structure includes: Session 1 - the exercises are punches, superman with trap activator and hip bridge March. Session 2 - the exercises are diamond push-ups, isometric arm press and single-leg reverse plank. Session 3 - the exercises are single-leg push-ups, Tricep dip and sumo squat chest shoulder. Session 4 - the exercises are side plank, Hindu push-up and lunge with punches. Session 5 - the exercises are two-point crab hold, single leg plan and push up sprawl. Session 6 - the exercises are tricep dip, superman shoulder sweep and push up tuck jump.

Arms, chest and back 4

This set has 6 sessions that aim at helping you lose back fat and exercises for lower back pain. It also aids in toning arms and shoulders. The workout has a good mix of difficult and easy exercises such as isometric arm press, diamond push-ups, punches and hip bridge march. The structure includes: Session 1 - the session is 26 minutes long and the exercises are hand release push up and half diamond push-up hold. Session 2 - the session is 24 minutes long and the exercises are dive bomber pushups and reverse snow angel. Session 3 - the session is 24 minutes long and the exercises are reverse planks and diamond push-ups. Session 4 - the session is 21 minutes long and the exercises are side to side shuffle, push-ups And shoulder taps. Session 5 - the session is 25 minutes long and the exercises are foot fires, superman hold and beast hold. Session 6 - the session is 22 minutes long and the exercises are sprawl, plank extensions and hollow hold.

Benefits

These exercises make the body more flexible and stronger. They decrease discomfort caused while performing routine tasks. They make other workouts easier such as strength training and full bodyweight workouts at home. You can also perform these exercises to increase stamina as they help regulate breathing and stronger arms also help increase endurance. You can do these lower back exercises, arms workouts and chest exercises/workout at home. They also help the body release stress and enhance your mental state.