March 6

25-Minute Prenatal Chest, Shoulder + Tricep Workout

By fitness

March 6, 2022



Build sturdy higher physique muscle mass with this prenatal arm exercise specializing in the higher physique push muscle mass: CHEST, SHOULDERS AND TRICEPS. Safe for all trimesters of being pregnant.

This exercise is delivered to you in partnership with lululemon.

If you’ve tried one in every of my being pregnant exercises, you already know they're difficult, superior prenatal exercises.

This prenatal train routine modifies the standard Push Day Workout (Chest, Shoulders and Triceps) to make it secure for being pregnant whereas nonetheless constructing higher physique muscle.

This prenatal arm exercise is secure for the primary trimester, second trimester AND third trimester.

Looking for extra prenatal exercise routines? Check out our common 30-Day Pregnancy Workout Plan!

Pregnant woman performing a dumbbell chest press on an incline bench | chest exercises for pregnancy
Wearing: lululemon Align Leggings, Ebb to Street Tank and Wunder Train Longline Bra

Prenatal Arm Workout FAQs

Can You Do Push Ups During Pregnancy?

YES. Push ups do an awesome job of strengthening your chest, shoulders, triceps, again AND core — and are simply modified to accommodate rising child bumps (Mayo Clinic). Adding an incline to your push ups is an effective way to proceed to get full vary of movement push ups whereas reducing stomach stress throughout being pregnant.

Can You Lie On Your Back During Pregnancy Workouts?

Generally, being in your again for brief durations of time (like throughout a timed interval exercise) is okay. If you wish to be further cautious, you may keep away from supine workouts after the primary trimester and modify workouts which are historically accomplished mendacity in your again through the use of an incline bench or sofa.

Can I Do This Workout Without An Exercise Box or Bench?

Yes. If you've got a sofa accessible, that works nice. You can also use the underside two steps of a staircase. Or you may full these workouts from the bottom, mendacity on a small stack of pillows.

Stay sturdy all through being pregnant with this secure and efficient PUSH DAY Prenatal Arm Workout — concentrating on the chest, shoulders and triceps!

This strength-focused exercise hits your whole higher physique muscle mass that work in a “pushing” movement. As nicely as some bonus pregnancy-safe core workouts to assist activate your core and pelvic ground all through every power train.

It’s a circuit-style power exercise accomplished in timed intervals. Meaning you're employed at your tempo – get in as many reps as you may, with good kind, throughout the 40 seconds of labor time.

Add this prenatal arm exercise to your being pregnant exercise routine 1-2 occasions every week to construct arm muscle mass.

Upper Body Push Workout for Beginners (Chest, Shoulders + Triceps)!

Workout Equipment:

Single medium-to-heavy dumbbell and an non-compulsory bench.

I’m utilizing 10, 15 and 20 lb dumbbells.

Workout Instructions:

Follow together with the guided Prenatal Arm Workout on YouTube (shoulder, chest and tricep exercise at house), led by licensed private coach Lindsey Bomgren. 

I’ll present kind cues, modifications and motivation alongside the best way.

Your Workout Looks Like This:

  • 4 Circuits (every circuit concentrating on an higher physique muscle group — chest, shoulders, triceps)
  • Timed Intervals (40 seconds of labor, 20 seconds relaxation)
  • Repeat Each Circuit x2 Sets (alternating proper arm and left arm as wanted)

Prenatal Arm Workout: Chest, Shoulders + Triceps Workout Outline

CIRCUIT ONE: Chest
1. Hip Thrust + Dumbbell Chest Press
2. Single Arm Chest Press, Right/Left

CIRCUIT TWO: Cardio + Core
1. Incline Push Up + Knee Drive, Right/Left
2. Incline Plank Shoulder Taps

CIRCUIT THREE: Shoulders
1. Dumbbell Front Raise + Overhead Press
2. Single Arm Arnold Press, Right/Left
3. Dumbbell Overhead March, Right/Left

CIRCUIT FOUR: Triceps
1. Seated Overhead Tricep Extensions
2. Kneeling Tricep Push Ups

8 Shoulder, Tricep + Chest Exercises for Pregnancy

Hip Thrust + Dumbbell Chest Press

Targets: Glutes, hamstrings, hips, chest (pecs), shoulders, triceps and core.

pregnant woman performing a hip thrust and dumbbell chest press from a bench

How To Do A Hip Thrust and Dumbbell Chest Press

  1. Start sitting in entrance of your field or bench, toes planted on the bottom in entrance of you, knees bent at 90 levels.
  2. Hold one heavy dumbbell horizontally between your arms at your chest.
  3. Position your higher physique so the underside of your shoulder blades are positioned on the sting of your bench.
  4. Exhale as you squeeze your glutes to raise your hips in direction of the ceiling, whereas concurrently urgent the dumbbell straight overhead.
  5. Hold on the prime of the motion for a second, then decrease again to the beginning place with management.

Single Arm Dumbbell Chest Press

Targets: Chest (pectoralis main), shoulders (anterior and lateral deltoids), triceps, abs, core and glutes.

pregnant woman performing a single arm dumbbell chest press on an incline bench, prenatal arm workout

How To Do A Single Arm Dumbbell Chest Press

  1. Start mendacity on an incline bench or with shoulders and neck resting on a bench or sofa. Knees bent at 90-degree angles, toes flat on the ground.
  2. Hold one dumbbell in your left hand straight above your left shoulder. Your proper arm may be prolonged overhead as nicely for counter-balance.
  3. With management, bend your left arm to decrease the dumbbell in direction of your chest.
  4. Exhale as you squeeze your chest muscle mass to press the dumbbell again overhead.

Incline Push Up and Knee Drive

Targets: Arms, primarily chest and shoulders, but in addition working are the abs, core, hips, glutes and hip flexors.

pregnant woman performing incline push ups on a bench

How To Do An Incline Push Up and Knee Drive

  1. Stand in entrance of your bench. The greater the floor, the simpler the push up will probably be.
  2. Plant your arms on the bench and step again right into a excessive plank place. Shoulders are stacked over wrists, impartial backbone.
  3. Hold this incline plank place, sustaining a straight line together with your physique, as you slowly decrease your chest in direction of the bench. Lead together with your chest, elbows fall about 6 inches away out of your physique (not out to the perimeters).
  4. Once on the backside of your push up, exhale as you push again up into excessive plank place.
  5. Then, step your proper leg in direction of the field, shifting your weight into your proper foot as you drive your left knee up in keeping with your left hip.
  6. Step again into an incline plank.
  7. Complete one other push up, and repeat the step-in and knee drive on the other leg. Stepping your left leg in direction of the field, shifting your weight into your left foot as you drive your proper knee up in keeping with your proper hip.

Incline Plank Shoulder Taps

Targets: Shoulders and arms, transverses abdominis (deep core muscle mass), obliques (facet abs) and again.

Shoulder faucets are a serious core-strengthening train; including an incline removes the intra-abdominal stress that may trigger Diastasis Recti throughout being pregnant.

pregnant woman performing incline plank shoulder taps on a bench

How To Do Incline Plank Shoulder Taps

  1. Stand in entrance of your bench. The greater the floor, the simpler the incline plank will probably be.
  2. Plant your arms on the bench and step again right into a excessive plank place. Shoulders are stacked over wrists, impartial backbone.
  3. Hold this incline plank place, sustaining a straight line together with your physique, as you carry out alternating shoulder faucets.
  4. First, faucet the suitable hand to the left shoulder, then faucet the left hand to the suitable shoulder.
  5. Continue this alternating ‘shoulder tap’ motion eradicating one hand from the bench at a time.

Dumbbell Front Raise and Overhead Press

Targets: Shoulders (deltoids), chest, triceps, trapezius (higher again), abs and core muscle mass.

woman performing a dumbbell front raise to overhead press (prenatal arm workout)

How To Do A Dumbbell Front Raise and Overhead Press

  1. Start in a standing place, toes underneath hips, core engaged. Hold a dumbbell horizontally between your arms, dumbbell at your thighs.
  2. Brace your core and preserve your arms straight as you carry out a dumbbell entrance elevate, lifting the dumbbell as much as shoulder top.
  3. Bend your elbows to curve the dumbbell in in direction of your face, then press the dumbbell straight overhead.
  4. With management, decrease the dumbbell again to your chest, and reverse the motion. Straightening your elbows to increase the dumbbell away out of your physique, and decreasing the dumbbell again all the way down to the beginning place.

Single Arm Arnold Press

Targets: All three heads of the deltoid muscle mass in your shoulder — the posterior, lateral, and anterior deltoids.

The Arnold press is taken into account among the best arm workouts to construct shoulder muscle mass.

woman performing a standing, single arm Arnold press

How To Do A Single Arm Arnold Press

  1. Stand tall, toes shoulder-width aside. Start with a dumbbell in your proper hand, straight in entrance of your face at eye stage (overhead grip, palm face in in direction of your face).
  2. Keep a slight bend in your knees, have interaction your core and squeeze your glutes (to guard your low again) as you ‘goalpost’ your arm by rotating the palm out so it’s going through away out of your face.
  3. Then exhale as you carry out an overhead shoulder press, pushing the load straight overhead, locking out your elbows (bicep by ear).
  4. Slowly decrease the load again all the way down to the beginning place, rotating your palms again in in direction of your face, and repeat.

Dumbbell Overhead March or Overhead Carry

Targets: Shoulders (scapular stabilizers)m again, decrease abs, obliques and core muscle mass.

standing march with dumbbell | prenatal arm workout to target shoulders, chest and triceps

How To Do A Dumbbell Overhead March

  1. Start in a standing place, toes hip-width aside, holding a dumbbell in your proper hand, straight above your proper shoulder.
  2. Engage your core, then drive your proper knee up in keeping with your proper hip; knee bent at a 90-degree angle.
  3. Ground via your standing leg to stay steady, then return your proper foot to the bottom.
  4. Then, swap sides, driving your left knee up in keeping with your left hip. Return to beginning place and repeat.

Seated Overhead Tricep Extensions

Targets: The lengthy head of your triceps (again of the arms), abs and core muscle mass.

pregnant woman seated on a bench performing overhead tricep extensions with one dumbbell

How To Do Seated Overhead Tricep Extensions

  1. Start sitting in your bench or chair, toes hip-width aside and firmly planted on the bottom. Think about bracing your core to maintain your physique steady.
  2. Hold one dumbbell vertically between your arms straight overhead.
  3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head.
  4. Then exhale as you press the dumbbell again overhead. Think ‘hide the dumbbell, show the dumbbell’ for those who had been watching your self in a mirror.
  5. Keep your elbows near your ears all through your complete motion (don’t allow them to flare out).

Kneeling Plyo Tricep Push Ups

Targets: The triceps, shoulders and chest muscle mass.

pregnant woman performing kneeling pushup on a bench, prenatal arm workout

How To Do Kneeling Plyo Tricep Push Ups

  1. Start kneeling on the bottom in entrance of your bench. The greater the floor, the simpler the tricep push up will probably be.
  2. Plant your arms on the bench, shoulders stacked over wrist; holding a kneeling incline plank place.
  3. Bend your arms to decrease down right into a push up. Lead together with your chest as your elbows fall again in direction of your physique; neck stays in keeping with your backbone.
  4. Once you attain the underside of your push up, exhale as you explosively push again as much as the highest of your push up. Option to push up with such power that your arms depart the bench for a short second.
  5. Reset and and return to the beginning place to repeat this motion.

Shop This Post: lululemon Favorites

Not solely do I really like the consolation and match of lululemon exercise attire, nevertheless it’s high quality attire that has grown with me all through my being pregnant.

Several of those exercise garments have been staples in my closet for years; lasting me via a number of pregnancies, postpartum and motherhood.

lululemon Size and Fit Notes:

  • lululemon Align Leggings. Wearing a dimension 6 for being pregnant (I usually put on a dimension 4 within the Align Leggings). The Align Leggings are my absolute favourite everyday-wear legging once I’m not pregnant, however they develop into my favourite exercise leggings throughout being pregnant. The stretchy waistband may be worn above or beneath the newborn bump.
  • lululemon Ebb to Street Tank. Wearing a dimension 8 for being pregnant (I usually put on a dimension 6 in lululemon shirts and tanks). This has been my go-to tank for being pregnant — it has a inbuilt shelf-bra which is ideal for on a regular basis put on. But I do pair it with a sports activities bra for exercises.
  • lululemon Wunder Train Longline Bra. Wearing a dimension 8 (my typical lululemon bra dimension). I really like the excessive neck help this bra affords with my rising bust dimension in being pregnant; it retains all the things safe throughout power exercises.

Find extra of my favourite being pregnant exercise leggings, tops and sports activities bras on this put up: The Best lululemon Maternity Workout Clothes.

Pin this Prenatal Arm Workout: Shoulders, Triceps + Chest Pregnancy Workout

Prenatal Arm Workout: PUSH DAY for pregnancy targeting the Chest, Shoulders and Triceps | pin for pinterest

This put up consists of affiliate hyperlinks; I do make a fee off gadgets bought via this put up at no further value to you. All phrases and opinions are my very own. Thank you for supporting the manufacturers that make Nourish Move Love and all of the content material you see on this weblog potential.





Source link

Direct Your Visitors to a Clear Action at the Bottom of the Page