Every exercise targets parts of your body. But if you tweak a move just right, you can build other muscles at the same time. This quick workout for your upper body, designed by strength and conditioning specialist Craig Ballantyne, does that by challenging your core, chest, back, arms and shoulders. Perform it as a circuit with no breaks between moves, then rest for 1 minute and repeat 2 more times.
1 CHIN-UP + KNEE RAISE
Hang from a chin-up bar using a shoulder-width, underhand grip. Pull your chest to the bar while also raising your knees to your chest. Pause, then slowly lower your body while also lowering your knees. If you can’t complete a chin-up, simply raise your knees while hanging from the bar. Complete 10 reps, or as many as you can.
2 STANDING SINGLE-ARM SHOULDER PRESS
Stand holding a dumbbell just outside your shoulder, with your palm facing you. Set your feet shoulder-width apart and keep your knees slightly bent. Raise the weight until your arm is completely straight, and then lower it to the starting position. Do 10 repetitions with each arm.
3 PUSH-UP + ROW
Start in a push-up position as you grip a pair of hex dumbbells placed shoulder-width apart, your palms facing in. Lower your body, pause, and push yourself back up. Now pull the dumbbell in your right hand straight up to the side of your chest. Pause, and lower it. Repeat the move with your left arm. That’s 1 rep. Do 10.
4 LYING TRICEPS EXTENSION
Lie face-up on a bench with your feet flat on the floor. Hold a pair of dumbbells at arm’s length above your head, with your palms facing each other. Without moving your upper arms, bend your elbows to lower the weights until your forearms are past parallel to the floor. Pause, then lift back to the starting position. Do 12 reps.