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20-Minute Arm and Chest Workout

2014-05-21 | By: Snap Fitness

The weather is getting warmer so why not heat up your workout as well. Dare to lose the sleeves and show those arms off with this “20-Minutes Arm and Chest” workout! You’ll sculpt strong, sexy arms you'll never want to cover up.


Standard Push-Ups – 1 minute

Start by doing standard push-ups. Make sure your hands are shoulder-width apart so you’ll have proper form.  Also, keep your abs and glutes tight and shoulders aligned over the wrists. If you’re not doing a standard push-up correctly it won’t be effective.


Bicep Curls – 1 minute

Pick up those weights because its time for some bicep curls! Use your full range of motion to do bicep curls. Keep your elbows lined up directly under your shoulders.   


Wide Push-Ups – 1 minute

For this push-up you’ll need to make sure your arms are further than shoulder-width apart.


Lateral Raises – 1 minute

Grab your weights again and do some lateral raises! Start with your arms at sides then raise them out to shoulder height keeping a soft bend in your elbows.


Military Push-Ups – 1 minute

Keep your arms shoulder width-apart and keep your arms next to your sides as you move up and down. You should also keep your elbows pushed back so it works your triceps at the same time.


Rest – 30 seconds

Take a short break and grab some water if needed.


Combo Shoulder Raises – 1 minute

One you have your weights start doing combo shoulder raises. Start with your arms at your sides and raise one arm in front and the other arm to the side. Repeat, switching arms.


Tricep Dips – 1 minute

You’ll need to use a bench at your Snap Fitness to do tricep dips.  Bend elbows to lower hips until your upper arm is parallel with floor.  Focus on pushing elbows straight back. 


Bicep Hammer Curls – 1 minute

Have your palms facing in, so that your thumbs lift toward your shoulders using your full range of motion. Keep your arms tucked in next to your body and do as many bicep hammer curls are you can.


Plank-Walks – 1 minute

Get into a plank position with your forearms on the floor.  Walk your hands out wide, and then walk in narrow.


Rest – 1 minute


Repeat one more time from beginning. 

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