Your arms, chest and abs are made up of a series of muscles that work together to allow locomotion and stability in your midsection and upper body. Using compound exercises allows you to strengthen multiple muscle groups at a time to tone, firm and strengthen your torso and upper body. Incorporate compound strengthening moves into your workouts three times a week to see a difference in your arms, chest and abs.
Elevated Plank
The elevated plank will target your abdominal muscles as they work to support your back, as well as train your chest and arms as they support the weight of your body. This exercise can be done using a chair for elevation. Get on your hands and knees on the ground in front of the chair, with your hands in line with your shoulders and your knees in line with your hips. Engage your abs by pulling your belly button in toward your spine to prevent your back from sagging, and step your feet back into the seat of the chair.
Hold this position for 30 seconds and work up to holding the plank for two minutes. As you get stronger, try lifting one foot off the seat of the chair while holding the plank to further challenge your arms, chest and abs.
Chest Press and Pullover
The chest press and pullover will directly work your chest and arms, as well as strengthen your abs as they work to keep your torso steady. Begin by lying on your back with your knees bent and the soles of your feet on the floor. Pull your belly button in toward your spine and press your lower back into the mat to engage your abdominals--hold this torso position for the duration of the exercise. Hold a 10- to 15-lb. dumbbell in each hand, with your upper arms at a 90-degree angle to your body, and your wrists over your elbows, pointing toward the ceiling. The dumbbells should be oriented at a 90-degree angle to your body. This is starting position.
Use your chest to press the weights toward the ceiling, keeping your wrists in line with your elbows. At the top of the motion, rotate your wrists by 90 degrees so the dumbbells are parallel to your body, and move your arms over your head, keeping your lower back pressed into the mat. Use your chest and arms to lift the weight over your chest, rotate your arms so the dumbbell is 90 degrees to your body, then lower back down to starting position to complete one rep. Perform three sets of 12 to 15 reps.
Arm Elevated Push-Up
The arm elevated push-up will strengthen and tone your abs and arms, and allow you to challenge your chest muscles one side at a time. Get into plank position on your hands and toes, with a yoga block or thick book underneath your right hand. Keep your abs engaged for the duration of this exercise to protect your spine.
Lower your torso until your chest is a few inches off the ground, feeling the tension in your right pectoral muscle. Push hard with both hands to move yourself back up to starting position to complete one rep. Perform three sets of 12 to 15 reps, then repeat with the block or book underneath your left hand.
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