Combo exercises are a great way to make the most out of every second you spend at the gym. The key is finding two muscle groups that can be activated together without sacrificing intensity or form. The chest and core are great complementary muscle groups that when worked together, produce an efficient routine that packs a punch.
Try these four moves next time you want to amp up your upper body and torso workout.
Barbell Overhead Press (3 sets of 8 to 12 reps)
Start the exercise with a barbell resting on your shoulders and collarbones. Grip the barbell with your hands just outside the width of your shoulders and your elbows slightly in front of the bar. Push the barbell upwards in a straight line.
Slowly lower the bar back down to the starting position and repeat.
If you’re having a hard time pushing the weight vertically without compromising your back, additional mobility and stability exercises may be required to strengthen supporting muscle groups.
Single-arm Bent-Over Row (3 sets of 8 to 10 reps on each arm)
The bent-over row is a great complementary exercise to help improve chest performance. Executing this movement properly will help improve your performance during your chest workouts.
Start by bending your knees slightly before hinging at your hips and bringing your torso almost parallel to the ground. Keep your back straight while you hold your dumbbell with one hand and place the other hand behind your back. Squeeze your shoulder blades before pulling the arm with the weight back into a rowing position.
Slowly release your arm back down to starting position and repeat.
Standing Overhead Cable Triceps Extension (3 sets of 12 reps)
Although the standing overhead cable triceps extension isn't a chest exercise, it's a great move for triceps that also compliments the chest area.
Attach a rope handle to a high pulley on the cable station. Start by grabbing the handles and turning away from the machine with your hands at shoulder height. Fully extend your arms in front of your head and pause for a moment before slowly returning to the starting position.
Feet Elevated Push-ups (3 sets of 10 reps)
Crank up the intensity of your push-up by lifting your feet, and shifting your center of gravity towards your core and upper-body.
Start by placing your feet on a bench and your arms on the ground in a push-up position. Remember to keep your lower back flat as you slowly lower your chest to the floor. Push yourself back up to starting position before repeating the movement.
If you wish to make it harder, you may increase the incline. To make it easier, you should decrease the incline.