Community

how to get rid of bra bulge

Incline Chest Fly/Press

For this exercise, lie back on a bench at an incline, with feet flat on the ground. The angle allows you to hit higher up on the chest, closer to your shoulders. This move especially works the anterior head of your shoulders and the pectoralis muscles, both important for firming up this area, Gallo says.

  1. Hold a dumbbell in each hand (5-7 pounds each) and place arms straight out in front of you, elbows locked and hands in a hammer grip position (palms facing each other).

  2. Slowly open arms out to your sides, keeping them straight, palms facing up. Extend until you feel a gentle stretch across the chest, shoulders and biceps, arms perpendicular to your body. This is the fly.

  3. Pull arms back up to starting position.

  4. Bring arms back down to the sides of the body, but this time bend at the elbows to create a 90-degree angle. Then press the arms back up to start position, squeezing the weights together as if you’re crushing something between them. This is the press.

Continue alternating between fly/press movements for one minute, focusing on clean, purposeful movements. Be careful not to let your wrists bend back—you’ll lose isolation and won’t hit the muscles correctly.

Mountain Climbers

Chances are you’ve done a few of these before, but you probably didn’t realize how much of a full-body workout they really are. “The rock in the body as you’re doing this movement manages to hit the whole girdle of the shoulders, meaning the chest and the top, front and back of the shoulders, as well as the shoulder blades,” Gallo says. Plus, you get a short, intense cardio workout.

  1. Start in plank position, hands directly underneath your shoulders, elbows locked, abs tight and engaged, glutes squeezed, knees and feet together.

  2. Raise one knee up, bent in towards your chest with the ball of the foot planted on the ground.

  3. Jump and switch the position of the legs while you’re still in the air. Focus on keeping the body straight and in that tight plank position throughout.

Repeat this movement in rapid succession while still maintaining form, for 30 seconds to one minute. Gallo notes: If your wrists start to hurt, try putting hands into fists, or put your fingers out to the side.

Straight Tricep Kickbacks

To nail this move, you first have to learn how to execute the starting position: a hinge. “This sets your body up to get the right extension,” says Gallo.

  1. Stand with feed shoulder width apart, arms relaxed at your sides and holding a 2-5-pound weight in each. Weights should be held far enough away so that they don’t hit your thighs. If they do, narrow your stance. Bend forward at the hips, keeping a completely straight spine, until you are about halfway to 90 degrees. (Congrats! You’re in a hinge.)

  2. Next, extend both arms as far back behind you as you can, with arms straight and elbows locked. Hold for a beat, then return arms to base position.