Firm chest with the Pin Twins: five exercise routine

Firm chest with the Pin Twins: five exercise routine

Fitness

Personal trainers Esther and Gema Pineda, Pin Twins, propose a routine of five exercises to work the upper body

PM2:43

When it comes to training our body, we spend little time enhancing the part of the chest. For this reason the personal trainers Esther and Gema Pineda, better known as Gemelas Pin, propose a training focused on working the upper part of our body.

Firm chest routine

Drill

5

Reps

12 (each exercise)

TV Shows

3

Rest

30 seconds (after each series)

Material

Dumbbells

With this fitness routine the experts want that with these five exercises we can develop the cardiovascular endurance, speed and flexibility, among others, and thus achieve the physical condition that we seek based on well-being.

Each exercise is repeated 12 times and the complete circuit must be performed three times. The rest time between each set is 30 seconds and it will take a pair of dumbbells for the workout. This week’s routine was recorded on the premises of The Corporate Gym.

1. Lateral raises with military press

Given the effectiveness of strength training to burn fat, the Pin Twins propose starting this workout with dumbbells. First, the feet are separated at the same height as the shoulders and the arms are brought to the sides, with the elbows at 90 degrees. Then is when we do the military press, an exercise in which the whole body participates, not only the arms that are raised with the dumbbells, but the legs and trunk exert pressure in an isometric way. We will do 12 repetitions of the exercise.

2. Dumbbell triceps plus round the world

With the feet placed at shoulder height, we bring the arms with the dumbbells back, stretching them completely. Around the dumbbells to the center is when we stretch our arms on the sides, as if we wanted to draw the ball of the world. The exercise will be repeated 12 times, then you will rest for 30 seconds and do two more laps.

3. Dumbbell and bird trapeze

With your feet at shoulder height and your back straight. The arms should be hanging with the elbows slightly bent. We will raise our arms to the sides with the dumbbells, simulating the flight of a bird. On the way down, we will raise our shoulders until they make a straight line and parallel to the ground. We will do 12 repetitions of the exercise.

4. Push-ups raising arms

This exercise is done like a normal push-up: lie on your stomach, with your arms shoulder-width apart, your elbows tucked in and close to your torso and body from head to toe in a straight line. The hands should be below the shoulders with the index fingers pointing forward and the fingers spread. In addition, it is necessary to take into account about the support of the hands is that the posture is as if one wanted to grasp the ground, maintaining the pressure on the tips of the fingers and the palms, but not so much on the intermediate phalanges. On the way up, instead of going back down and starting again with the flexion, we stretch the corresponding arm upwards. If you start with the right first, then you start with the left, and so on. We will do 12 repetitions of the exercise.

5. Pull over with dumbbells

Although this exercise is usually done on a sports bench, this time we will do it by lying on the floor, bending the knees and carrying the arms, with the dumbbells between the hands, extended in parallel with our body, going up and down above our head, as it appears in the video. Remember not to bend your elbows. We will do 15 repetitions of the exercise.