0

Your Cart is Empty

4 HIIT Ways to Hit Chest & Arms

March 19, 2015 3 min read

The following exercises are great ways to target your chest, triceps, and biceps. By simply increasing the tempo (speed) of the movement, you create a much higher-intense or HIIT circuit thereby increasing your calories burned! Let's get started :)

1) Push-ups with Wall Ball

This move hits your inner chest, as well as triceps and core. Lindsay-WO-FEB-7 Start with placing your hands on the ball, narrower than shoulder width, hands forming a triangle on the centre of the ball. Extend your arms without locking your elbows.  Extend your legs out straight back, keeping your feet hip width apart. You may go on your knees if you wish. Keep your core tight, back straight. Lindsay-WO-FEB-8 Lindsay-WO-FEB-6 Lower yourself towards the ball as low as you can while maintaining form: back is straight, hands maintaining position on the ball; chest should be lowered to level of hands. Once you've reached as low as you can (highest point of resistance) push back up to start position. Tempo should  be performed 2-3 seconds when lowering, 1-2 seconds on pushing back up. To create a HIIT movement: tempo should be performed approx 1 second down to 1 second pushing up, until failure.  

Click here to get your wall ball 

   

2) Staggered push-ups with Wall Ball

This move is a more advanced way to target your chest, triceps and core. It is a unilateral move requiring greater core strength and balance. Lindsay-WO-FEB-3 Start by placing one hand on the centre of the wall ball, the other hand on the floor. Both hands should be slightly greater than shoulder width apart. Legs, back, and core are placed as you would in a push up position. Lindsay-WO-FEB-2 Lower your chest to the floor, maintaining hand position on the ball, arm on the floor is bent to 90 degrees. Keep your core tight, breathing out on the way down. Push back up to start position. Tempo should be 2-3 seconds on the way down, 1-2 seconds pushing up. HIIT Version Lindsay-WO-FEB-5 Lindsay-WO-FEB-4 Lindsay-WO-FEB-8 Lindsay-WO-FEB-3 Lindsay-WO-FEB-2 Starting on either side of the ball, execute the movement by pushing up and walking hands to the centre of the ball, and on to the start position to the other side. Perform the movement on the other side of the ball, and so on, until failure.  

3) Biceps Curls

This is exercise isolates and tones the biceps of the arms. Lindsay-WO-FEB-11 Start by standing with feet hip/shoulder width apart, knees slightly bent, posture is upright. With your hands in neutral position on t-bar, ensure arms and elbows are in line on either side of your body. Lindsay-WO-FEB-9 Lindsay-WO-FEB-12 Curl the bar up towards your chest, maintaining your elbows in line with your body, wrists do not move. Ensure your stance is still, that you're not 'swinging' the bar up. Pause for 1 second at top of the movement.   Lindsay-WO-FEB-10 Lower the bar down to start position. Resist the weight about 2-3 seconds on the way down. Tempo for exercise should be 1-2 seconds on the curl up: 2-3 seconds on the way down. For a HIIT style movement, perform a 1:1 second ratio, until failure.

bbb60eea590d381140eaade9778bc9a4_1024x1024

Click here to get your hiit bar 

 

4) Dips with Equalizer

This move targets the triceps and chest, and also the front of the shoulders. Lindsay-WO-FEB-14 Place both equalizers slightly wider than hip width apart. Position your body, hands on centre of equalizers. Start by lifting yourself up, arms extended, feet off the ground tucked behind your legs. For beginners you may place both feet on the ground behind your legs. Lindsay-WO-FEB-13 Lower your body to the floor, keeping your chest up, elbows bent to 90 degrees. Keep your back straight, head up- this ensures you won't 'rock' your body forward. Push back up to start position and repeat. Tempo should be 2-3 seconds on the way down, 1-2 seconds pushing up. For HIIT, perform exercise 1 second down to 1 second pushing up, until failure.  

equalizer_v2_1024x1024

Click here to get your equalizer

  You can also try performing each of these exercises separately for 3 set of 10-12 reps, or go through each exercise after the other for a circuit. I typically would perform the 'HIIT' version of each move at the end/final set of the exercise to really burn those muscles! Whichever way you choose- give these all a try, and enjoy the burn ;)

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.