A busy schedule demands efficient exercises. Combining a lower-body workout with an upper-body exercise makes for less time at the gym, which may be critically important if you're rushing off to work or volunteer activities. In addition, a reverse lunge with a chest press spices up your workout, keeping you focused and engaged.
Reverse Lunge
When completing a lunge, you must make sure your front knee doesn't extend in front of your toes, which can lead to a knee injury. Reverse lunges are similar to regular lunges but enable a better view of your toes and knees. This makes them ideal to combine with other exercises; you can engage your upper body without worrying about your form. To complete a reverse lunge, stand with your feet hip-width apart and brace your core. Step back and descend until your front thigh is parallel to the ground. Check that your knee is not in front of your toes. If it is, step back further. Also check that your hips and shoulders align; don't bow forward and arch your back.
Chest Press
The chest press engages the pectoral muscles. The basic movement is pressing a weight diagonally upward — away from your chest but not straight out as you need to work against gravity to engage the muscles — until your arms are straight. Keep your wrists braced to avoid injuring them. While you may be used to completing a chest press while seated, combine it with a reverse lunge by holding a weight plate or medicine ball, or dumbbells in either hand. Try the chest press in isolation before adding the lunge to ensure you have good form and won't drop the weight on your toe. Stand with your feet hip-width apart and brace your core. Bring the weight in front of your chest and press out, keeping the weight just below the level of your shoulders. Bring the weight back to your chest, letting your elbows extend comfortably out from either side of your body.
Combining
When combining two exercises, proceed slowly. Rushing leads to poor form, and you need to ensure you have all of the moving parts working in the right way. Keep an eye on your toes to avoid knee hyperextension. Stand with your feet hip-width apart and step back into your reverse lunge. As you descend, press the weight out in front of you diagonally to add the chest press. Rise up and bring the weight back to your chest. Either switch legs to work one leg at at time or continue on the same leg, switching when you've completed the repetitions your program requires on that leg.
Tips
The weight not only affects your pectoral development, but also adds challenge to your legs and bottom. Increase the amount of weight you hold every six weeks to maintain the challenge of the exercise. If you find that balance is an issue, stabilize your core and slow down. Plant your supporting foot to avoid wobbling. If you find it too difficult to track the entire exercise when you first start, hold your stance in a split position by stepping back into the lunge and rising — but keeping your back foot in its position on the ground — and complete the exercise until it's time to switch legs.
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