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Dumbbell no 72: Carve chest muscles to improve your posture

Posted by Dottie Fildes for Strong Women Training Club

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Women rarely work their anterior (front) chain muscles. We’re obsessed with building bigger glutes and protecting our backs but you really want to have 360’ strength. This session gets you doing chest flys and front raises, as well as squats and deadlifts, before a core challenge designed to work every part of your middle.

Energiser circuit: double pulse squat/jump lunge

The energiser circuit is designed to get your heart pumping and your muscles working. If you’re not sweating by the start of round two, you’re not going fast enough!

How to double pulse squat

  1. Stand with feet hip-width apart
  2. Bend your knees as you sit back into a squat
  3. Come back up an inch
  4. Bend back down an inch
  5. Come back up to standing
  6. Repeat so that you do one squat, one pulse and up