7 Min 7 Day 7 Beginner Chair Exercises For Chest Fat

[Music] first exercise three 2 one go let's begin with the first exercise sit on a chair in an upright position raise your arms in front of your chest with Palms facing toward each other now move your left arm out to the side and back and turn your upper body to look after the arm open your chest bring the arm to the center and repeat with the right arm open it back look after it and return to the starting position 20 seconds alting between the arms this is an excellent warm-up movement that works your chest and

upper back it'll gently stretch them and get them ready for the following AC 10 seconds comfortable pace 3 2 one rest okay I move on each and every day the past is where it stays way back a year [Music] [Applause] [Music] [Applause] ago next exercise 3 2 1 go for the next exercise sit on the chair bring your hands behind your head and bend your elbows keep an upright posture and feet flat on the floor bring your elbows forward in front of your face squeezing your chest muscles from here open them to the side and

push the back squeezing your shoulder blades repeat the movement this exercise will work your chest and upper back muscles it'll strengthen them and at the same time 20 seconds make sure to keep your elbows nice and high and your fingertips in with your head concentrate on squeezing your muscles when bringing your elbows to 10 seconds they were a year ago 3 2 one rest the past is where it stays way back a year ago [Applause] [Music] next exercise three 2 one go for the following exercise sit tall in a chair with your feet flat on

the ground tuck your elbows in at your sides and bend them at a 90° angle with your fingers pointing forward this is your starting position now rotate your forearms to the sides keeping your upper arms close to your body open your chest and squeeze your should shoulder blades go until you can stay in contact with your sides return to the starting position and repeat 20 seconds ility strengthens the muscles around your shoulder blades and shoulders it'll stretch your chest muscles and thus improve posture 10 seconds godamn one rest should be a godamn crime to that

damn fine got to lock her up and throw away the key or you could lock her up and give the key take it down L down L drop it down to the ground Flor the ground Flor I just to go and explore and explore next exercise 3 2 one go for the next exercise again sit on a chair raise your arms in front of your chest with Palms facing down make a fist this is your starting position now bend your elbows and pull them back bringing them behind your back squeeze your shoulder blades imagine you're

pulling something towards you bring your arms forward and squeeze your chest muscles repeat the movement this exercise were 20 seconds your arms are extended in your upper back when you pull them behind you it is a great upper body exercise that improves your strength and posture 10 seconds [Music] 3 2 1 [Music] rest oh she looking straight from the city oh man she looking so pretty godamn I'd like to get busy yeah next exercise 3 2 1 go sit upright on a chair raise your arms in front of her chest with Palms facing down engage

your core muscles now swing with both arms to the side pushing them behind your back bring them back to the center and cross them placing them above the other squeeze your chest muscles repeat the exercise this movement works on your chest shoulders and core you can perform it slightly faster to challenge the 20 seconds make sure to breathe evenly throughout the exercise keep your core engaged and avoid moving your torso left and right 10 [Music] seconds B 3 2 one rest baby go [Music] [Music] next exercise three 2 one go for the following exercise sit

on a chair in an ight position with your feet flat on the floor extend your arms at your sides and move them slightly forward pull your wrists up with your palms facing down this is your starting position now bend your elbows and bring them up to shoulder level from here press your hands down to the starting position imagine you're pressing something toward the floor repeat the seconds movement that works your chest and arms it'll strengthen them and improve overall Mobility as you press your arms exhale and inhale as you bring them up seconds 3 [Music]

2 sh it off we going to take a trip off yeah I just want to be your body now life to Short from out of town so we better get to work yeah working out blacked out too easy ever since I was [Music] 16 just toies exercise 3 2 1 [Applause] [Music] go sit on a chair with your arms raise at your sides and elbows bent at a 90 angle make a fist this is your starting position now bring your forearms together and squeeze your chest muscles open them apart and push them back squeezing your

shoulder blades repeat the movement this exercise targets your chest and upper back it'll strengthen those areas and improve the range 20 seconds when bring your arms forward exale and exhale as you push them back make sure to keep your elbows aligned with your shoulders perform at a comfortable Pace 10 seconds [Music] 3 2 1 [Music] rest yeah she lik a man not a little last exercise 3 2 1 for our last exercise sit on a chair with your arms rced overhead bring them slightly forward at a 45° angle your fingers should point up now bend

your elbows and pull your arms down bringing them behind your back return to the starting position and repeat this Exercise Works your chest and upper back when extending your arms squeeze your chest and when pulling them down squeeze your shoulder blades that way 20 seconds and make the exercise more effective perform at a comfortable pace and concentrate on proper form 10 seconds 3 2 1 rest workout complete well done if you enjoyed this workout I'd really appreciate if you could tap the thumbs up button for this video and consider subscribing to join us for more

workouts to become the best shape of your life and last last ly do join us as a channel member as it will greatly support the team of video editors and animators responsible for these videos at the gain Center till next time cheers