{"id":16039,"date":"2016-01-20T07:57:32","date_gmt":"2016-01-20T15:57:32","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=16039"},"modified":"2021-07-19T07:06:34","modified_gmt":"2021-07-19T07:06:34","slug":"dolce-diet-lifestyle-at-home-back-and-chest-exercises","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-at-home-back-and-chest-exercises\/","title":{"rendered":"DOLCE DIET LIFESTYLE: Bye-Bye Bra Fat! At-Home Back and Chest Exercises"},"content":{"rendered":"<h2>DOLCE DIET LIFESTYLE: Bye-Bye Bra Fat!<br \/>\nAt-Home Back and Chest Exercises<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/01\/woman_tone_back_pic-293x440.jpg\" alt=\"woman_tone_back_pic\" width=\"293\" height=\"440\" class=\"alignright size-large wp-image-16040\"><strong>*You\u2019ll need some light dumbbells (8-10 lbs.) or something similar to use in each hand<\/strong><\/p>\n<h3>Push-Ups<\/h3>\n<p>\u2022\tStart by lying on the ground with hands just outside the shoulders.<br \/>\n\u2022\tTrying to keep your body as straight as possible, push yourself up into a plank position, then return to the floor. This is one rep.<br \/>\n\u2022\tRepeat for 3 sets of 10.<\/p>\n<h3>Triceps Dips<\/h3>\n<p>\u2022\tUse a chair or bench and face away from it. Place your palms firmly on the chair with butt slightly elevated from the floor, feet firmly planted.<br \/>\n\u2022\tEngaging the triceps, push your body upward, then return to starting position, never resting on the floor.<br \/>\n\u2022\tRepeat for 3 sets of 10.<\/p>\n<h3>Bent Over Rows<\/h3>\n<p>\u2022\tTake a dumbbell in each hand.<br \/>\n\u2022\tBend torso to an ALMOST 90 degree angle (more like 75 degrees), or whatever is naturally comfortable to keep a tight, neutral back.<br \/>\n\u2022\tPull the elbows back so that the dumbbells reach your chest, then return to starting position.<br \/>\n\u2022\tRepeat for 3 sets of 10.<\/p>\n<h3>Chest Flys<\/h3>\n<p>\u2022\tStart on the ground on your back with a dumbbell in each hand. Position your arms into a T position, but with forearms perpendicular to the floor.<br \/>\n\u2022\tNow bring the dumbbells together in front of your chest, and return to starting position. Try not to let your arms rest on the ground between reps.<\/p>\n<h3>YTI<\/h3>\n<p>\u2022\tStart on your stomach in a \u201cSuperman\u201d position (arms and legs elevated off the ground). Branch your arms to make a Y shape, and hold for 2 seconds.<br \/>\n\u2022\tThen brings your arms down further to make a T shape, and hold for 2 seconds.<br \/>\n\u2022\tThen bring your arms down to your side to make an I shape, and hold for 2 seconds. Then rest.<br \/>\n\u2022\tRepeat for 10 sets.<br \/>\n* For an added challenge, you can use small weight plates (2.5 or 5 lbs) in each hand, or very light dumbbells.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2>Join our online training program today!<br \/>\nGuaranteed results or your money back!<br \/>\nLose up to 21 pounds in 21 days!<\/h2>\n<p><a href=\"\/sign-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18079\" src=\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\" alt=\"\" width=\"833\" height=\"440\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DOLCE DIET LIFESTYLE: Bye-Bye Bra Fat! At-Home Back and Chest Exercises by Samantha Coogan, MS, RDN, LD *You\u2019ll need some light dumbbells (8-10 lbs.) or something similar to use in each hand Push-Ups \u2022 Start by lying on the ground with hands just outside the shoulders. \u2022 Trying to keep your body as straight as [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16040,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1737,1738,6,1456,34],"class_list":["post-16039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-at-home-back-and-chest-exercises","tag-bra-fat-workout","tag-mike-dolce","tag-online-training-program","tag-the-dolce-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE DIET LIFESTYLE: Bye-Bye Bra Fat! 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At-Home Back and Chest Exercises by Samantha Coogan, MS, RDN, LD *You\u2019ll need some light dumbbells (8-10 lbs.) or something similar to use in each hand Push-Ups \u2022 Start by lying on the ground with hands just outside the shoulders. \u2022 Trying to keep your body as straight as [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-at-home-back-and-chest-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"The Dolce Diet\" \/>\n<meta property=\"article:published_time\" content=\"2016-01-20T15:57:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-19T07:06:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/01\/woman_tone_back_pic.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"400\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/\",\"name\":\"The Dolce Diet\",\"description\":\"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-at-home-back-and-chest-exercises\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/01\/woman_tone_back_pic.jpg\",\"contentUrl\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/01\/woman_tone_back_pic.jpg\",\"width\":400,\"height\":600},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-at-home-back-and-chest-exercises\/#webpage\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-at-home-back-and-chest-exercises\/\",\"name\":\"DOLCE DIET LIFESTYLE: Bye-Bye Bra Fat! 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