Sculpt your upper chest with these exercises
What's the story
African exercises have long been known for their unique approaches to fitness, often incorporating traditional movements that enhance strength and flexibility. These exercises can be particularly effective for sculpting the upper chest. By integrating these techniques into your workout routine, you can achieve a well-defined upper body without the need for expensive gym equipment. Here are five African exercises that specifically target the upper chest.
Tip 1
Push-ups with a twist
Push-ups are a staple exercise for building upper body strength. In the African twist, you add lateral movements of the arms while doing push-ups. This variation engages more muscles in the chest and shoulders, giving you a more comprehensive workout. Start with standard push-ups and gradually add lateral arm movements to increase difficulty.
Tip 2
Traditional dance-inspired arm circles
Many African dances involve circular arm movements that are rhythmic and controlled. These dance-inspired arm circles can be incorporated into your routine to strengthen the deltoids and upper chest muscles. Perform these circles slowly to maintain balance and control, ensuring maximum muscle engagement throughout the exercise.
Tip 3
Resistance band chest pulls
Resistance bands are a common tool in many African fitness routines, as they are portable and versatile. For this exercise, anchor a resistance band at shoulder height and pull it towards you with both hands, keeping elbows slightly bent. This movement mimics rowing actions commonly seen in traditional African activities, effectively targeting the upper chest muscles.
Tip 4
Elevated plank holds
Elevated plank holds are another effective way to engage the upper chest muscles. In this variation, place your feet on an elevated surface while holding a plank position with your hands on the ground. This increases the intensity of the workout by shifting more weight onto your arms and chest, giving you better stability and strength.
Tip 5
Tribal-inspired arm swings
Arm swings inspired by tribal practices are common in many African cultures as part of daily activities or rituals. To perform this exercise, stand with feet shoulder-width apart and swing your arms forward in large arcs while keeping them straight but relaxed. This movement helps activate various muscle groups in the upper body, including those in the chest area.