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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

13 Proven Workouts for Building a Powerful Chest

Improve your strength and posture with weight training and yoga.

Christopher Roback
By Christopher RobackMay 04, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Alek Korab
Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.
Shutterstock
Christopher Roback
By Christopher RobackMay 04, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Alek Korab
Fitness & Workouts

A strong chest isn't just for showing off at the beach. "Building powerful chest muscles will improve your ability to push things, such as a grocery cart, a stroller, a car that stalled, putting your child in their crib, or even moving a sofa from one side of the room to the other," says Jennifer Rulon. A 15-time Ironman triathlete, Rulon says she "lives the life of a healthy human who loves to coach others to become the best versions of themselves."

"Another essential reason to have a powerful chest," she goes on, "is that it can genuinely improve posture. Why? While the chest muscles support many muscles, the shoulders play a huge role in keeping the body upright. Many people have switched to standing desks to improve posture instead of being concave at their desks with rolled shoulders and collapsed chests. Speaking of which," she goes on, "having a solid chest can also improve breathing."

"The chest is a very important part of the body to continue conditioning through movement, strength training, and stretching," adds long-time yogini and fitness expert Alex Sabbag. "Located inside the chest is our most vital organ, the heart. The heart is often overlooked when we talk about the chest, but given how much the heart does for us throughout our lives, it's an important part of the body to take a look at."

Here are proven workouts for building a powerful chest.

1. Bench Press

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

"A bench press is one of the best exercises for building the chest. The bench press will utilize the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles," says Rulon. Why Bench Press? "It is a compound movement that engages your chest, shoulders, and triceps, activating joints such as the shoulder, elbows, and wrists," she says. "Bench presses – incline, decline, and flat – play a pivotal role in building a comprehensive and powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger and Online Wellness Coach. "The incline bench press specifically targets the upper chest fibers for well-rounded chest development. The decline bench press works the entire chest more effectively, allowing you to lift heavier weights, which is key for muscle growth. Hot Tip: "If you don't have a bench, you can head to the floor for a press. While you are limited in the range of motion for a floor press, you are still working the chest," she says. "Regularly incorporating these exercises into your fitness routine, with a focus on proper form and adequate recovery, will lead to huge improvements in chest strength and muscle," adds Richard.

Related: #1 Weight Loss Food Mistakes You Are Making

2. Push Ups

Shutterstock

"Push-ups are also a fantastic exercise for the pectoral muscles and the shoulders, biceps, triceps, abs, and upper back," says Rulon. Why Push Ups? "Once again, so many muscles are being used along with the joints. With push-ups, you fully extend the core within a plank before you lower it to the ground. Remember that push-ups can be done anywhere: at home, at an office on your break, on a beach, or at a gym," she says. Hot Tip: "Some people struggle with push-ups, and many alternatives exist. You do a push-up on a wall, but if that is too easy, you can head to a bench. And build your push-ups that way. You can alternate from the floor to the bench. Can you lead to your knees for a push-up? You can, but it is a hard habit to break," she says.

3. Dumbell Chest Fly

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

"Dumbbell Chest Fly will utilize the pectoral muscles, delts, biceps, and triceps just like others, but the flies can help with flexibility and coordination," says Rulon. Why Dumbbell Chest Fly? "Like the bench press and the push-ups, many muscles are utilized to build muscles during this exercise. With DB Chest Fly, this exercise will help lengthen the upper back and the shoulders for more flexibility." Hot Tip: "If you are a beginner, start with a light set of dumbbells, and increase the amount each week as you begin to build," she says.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

4. Plyometric Banded Push-Ups

Resistance,Bands,Fit,Man,Doing,Pushups,With,Elastic,Band,Plyometric Banded Push-UpsShutterstock

"Plyometric banded push-ups are greatly underutilized in developing a powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger & Online Wellness Coach at TK. Why Those? "They involve explosive movements enhanced by the resistance of bands, effectively targeting and strengthening the chest muscles. The movement activates the fast-twitch muscle fibres used in quick, powerful movements, boosting overall strength and athletic ability," he says. Hot Tip: "Adding variations like clapping push-ups or resistance bands intensify the workout, further engaging the chest, shoulders, and core muscles. This form of training builds chest muscle power," he says.

5. Single-Arm Dumbbell Bench Press

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

"This isolates each side of the chest, promoting balanced development and enhancing core stability," says Chris Pruitt, CEO & Certified Trainer at WorkoutHealthy.

6. Landmine Press

,,Work,Out,Gym,Training,Using,T-bar, Landmine, PressShutterstock

"An excellent movement for upper chest development, this is performed by pressing one end of a barbell (with a weight plate) upwards from a standing position, with the other end anchored," says Pruitt.

Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

7. Assisted Pull-Up Machine for Lower Chest

,Fit,People,In,Sportswear,exerciseDoing,Pullups,UsingShutterstock

"A novel approach to work the lower chest," says Pruitt. "Stand in front of the machine, place your hands on the knee pad, and press down by extending your arms to engage the lower chest muscles. This method offers an easier setup than traditional barbell/dumbbell decline bench presses and the same effective isolation of the lower chest." He sums up his offerings: "These exercises are some unique approaches to chest development, focusing on both the upper, mid, and lower pectorals, ensuring balanced muscle growth."

"Other chest exercises can include dumbbells, barbells, bands, and suspension training. Ensure you find what is best for you and your comfort level when preparing for chest exercises," says Rulon.

8. And Now For Some Yoga Poses, Starting With This Warmup

Female,Relaxing,At,Sunrise,,Performing,Tadasana,-,Mountain,Pose,beach,sunset,ocean,sea,exerciseShutterstock

"We are approaching February, a month commonly known for the heart—studies show that people actually do suffer from a broken heart—and energetically, when we are blocked, it's likely due to our heart feeling conflicted, hurt, or out of balance," says Sabbag. "In yoga, we focus on the mind, body, and soul and place a lot of emphasis on taking care of the heart, physically and energetically. Here are some easy ways you can take care of your heart while bringing additional strength and openness to the chest chamber," says Sabbag.

"Standing forward, fold with bound arms. Standing at the top of the mat in Tadasana, or Mountain pose, clasp the palms behind the low spin. Fold forward and let the knuckles drape over the back of the skull. This will warm up the shoulder area to prepare for additional heart opening and chest expanding postures."

9. Open Heart Pose (commonly known as Puppy Dog pose)

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

"This posture will open up the front and back side of the heart," says Sabbag. "From Tabletop position, walk the fingers forward with the arms extended out to a big y shape until the hips are lifted up over the knees. Keep surrendering the chest down toward the earth. The forehead, chin, or chest may actually reach the ground. The back of the armpits and chest will feel expansive in this posture. Hold for 2-3 minutes."

Related: Top 10 States Obsessed With Gaining Muscle—Ranked

10. Modified Chaturanga

Yoga.,Young,Yogi,Men,Practices,Yoga,Asana,Chaturanga,Dandasana,-Shutterstock

"From Tabletop, shift the shoulders forward past the wrists and lower down halfway, elbows hugging the ribcage. Then press directly back up. This builds strength in both the back of the arms (triceps) and across the chest. Do 5-10, resting in Child's Pose as needed," says Sabbag.

11. Iron Cross

Tired,Senior,Couple,Lying,With,Outstretched,Arms,On,Floor,yogaShutterstock

"Come all the way down to your belly," says Sabbag. "Place one hand by the rib cage and extend the other arm out to a T shape. Press down on the palm next to the ribs and roll toward the extended arm. This opens up the front side of the chest and also the heart while compressing the pack of the heart and bringing some relief to the shoulder areas. Do both sides and hold for 2-3 minutes per side."

12. Heart Openers

Yoga,Instructor,camel, pose Ustrasana, asana,

"More traditional heart openers like Bridge Pose, Wheel, Camel, or a standing balancing posture like Dancer Pose are incredible postures to keep the heart open and chest strong. Allowing the chest to relax and expand also offers relief to the top of the shoulders, a place where we carry so much tension. When the chest is tight, the shoulders are rounded and pulled down toward the chest. Keeping the chest open allows the shoulders to stay back and the shoulder blades to relax down the spine," says Sabbag.

Related: I Shed 99 Pounds Naturally With These 4 Changes

13. Chest Workout Mistakes to Avoid

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

"One of the most common mistakes for all exercises at home or the gym is needing the correct form. If you have the incorrect form with a bench press, that could cause many issues, especially if you don't have a spotter and it went too heavy," says Rulon. "Another common mistake to avoid when doing a bench press is bouncing the bar off the chest. Many people will do this too quickly and use the quick momentum to bring the bar back up. If the goal is to get ten reps, but you can only do eight without bouncing, then stay with the 8 reps vs. improper form on the last two. The last common mistake for many is overtraining. Sure, we want a nice chest for the beach or a nice booty for an event, but you must remember that rest days are essential. Rest days are when the body can recover the mind, body, and soul."

workout routinesgym workoutsweight loss

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Fitness & Workouts

13 Proven Workouts for Building a Powerful Chest

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.
Shutterstock
Christopher Roback
By Christopher RobackMay 04, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

A strong chest isn't just for showing off at the beach. "Building powerful chest muscles will improve your ability to push things, such as a grocery cart, a stroller, a car that stalled, putting your child in their crib, or even moving a sofa from one side of the room to the other," says Jennifer Rulon. A 15-time Ironman triathlete, Rulon says she "lives the life of a healthy human who loves to coach others to become the best versions of themselves."

"Another essential reason to have a powerful chest," she goes on, "is that it can genuinely improve posture. Why? While the chest muscles support many muscles, the shoulders play a huge role in keeping the body upright. Many people have switched to standing desks to improve posture instead of being concave at their desks with rolled shoulders and collapsed chests. Speaking of which," she goes on, "having a solid chest can also improve breathing."

"The chest is a very important part of the body to continue conditioning through movement, strength training, and stretching," adds long-time yogini and fitness expert Alex Sabbag. "Located inside the chest is our most vital organ, the heart. The heart is often overlooked when we talk about the chest, but given how much the heart does for us throughout our lives, it's an important part of the body to take a look at."

Here are proven workouts for building a powerful chest.

1. Bench Press

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

"A bench press is one of the best exercises for building the chest. The bench press will utilize the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles," says Rulon. Why Bench Press? "It is a compound movement that engages your chest, shoulders, and triceps, activating joints such as the shoulder, elbows, and wrists," she says. "Bench presses – incline, decline, and flat – play a pivotal role in building a comprehensive and powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger and Online Wellness Coach. "The incline bench press specifically targets the upper chest fibers for well-rounded chest development. The decline bench press works the entire chest more effectively, allowing you to lift heavier weights, which is key for muscle growth. Hot Tip: "If you don't have a bench, you can head to the floor for a press. While you are limited in the range of motion for a floor press, you are still working the chest," she says. "Regularly incorporating these exercises into your fitness routine, with a focus on proper form and adequate recovery, will lead to huge improvements in chest strength and muscle," adds Richard.

Related: #1 Weight Loss Food Mistakes You Are Making

2. Push Ups

Shutterstock

"Push-ups are also a fantastic exercise for the pectoral muscles and the shoulders, biceps, triceps, abs, and upper back," says Rulon. Why Push Ups? "Once again, so many muscles are being used along with the joints. With push-ups, you fully extend the core within a plank before you lower it to the ground. Remember that push-ups can be done anywhere: at home, at an office on your break, on a beach, or at a gym," she says. Hot Tip: "Some people struggle with push-ups, and many alternatives exist. You do a push-up on a wall, but if that is too easy, you can head to a bench. And build your push-ups that way. You can alternate from the floor to the bench. Can you lead to your knees for a push-up? You can, but it is a hard habit to break," she says.

3. Dumbell Chest Fly

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

"Dumbbell Chest Fly will utilize the pectoral muscles, delts, biceps, and triceps just like others, but the flies can help with flexibility and coordination," says Rulon. Why Dumbbell Chest Fly? "Like the bench press and the push-ups, many muscles are utilized to build muscles during this exercise. With DB Chest Fly, this exercise will help lengthen the upper back and the shoulders for more flexibility." Hot Tip: "If you are a beginner, start with a light set of dumbbells, and increase the amount each week as you begin to build," she says.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

4. Plyometric Banded Push-Ups

Resistance,Bands,Fit,Man,Doing,Pushups,With,Elastic,Band,Plyometric Banded Push-UpsShutterstock

"Plyometric banded push-ups are greatly underutilized in developing a powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger & Online Wellness Coach at TK. Why Those? "They involve explosive movements enhanced by the resistance of bands, effectively targeting and strengthening the chest muscles. The movement activates the fast-twitch muscle fibres used in quick, powerful movements, boosting overall strength and athletic ability," he says. Hot Tip: "Adding variations like clapping push-ups or resistance bands intensify the workout, further engaging the chest, shoulders, and core muscles. This form of training builds chest muscle power," he says.

5. Single-Arm Dumbbell Bench Press

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

"This isolates each side of the chest, promoting balanced development and enhancing core stability," says Chris Pruitt, CEO & Certified Trainer at WorkoutHealthy.

6. Landmine Press

,,Work,Out,Gym,Training,Using,T-bar, Landmine, PressShutterstock

"An excellent movement for upper chest development, this is performed by pressing one end of a barbell (with a weight plate) upwards from a standing position, with the other end anchored," says Pruitt.

Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

7. Assisted Pull-Up Machine for Lower Chest

,Fit,People,In,Sportswear,exerciseDoing,Pullups,UsingShutterstock

"A novel approach to work the lower chest," says Pruitt. "Stand in front of the machine, place your hands on the knee pad, and press down by extending your arms to engage the lower chest muscles. This method offers an easier setup than traditional barbell/dumbbell decline bench presses and the same effective isolation of the lower chest." He sums up his offerings: "These exercises are some unique approaches to chest development, focusing on both the upper, mid, and lower pectorals, ensuring balanced muscle growth."

"Other chest exercises can include dumbbells, barbells, bands, and suspension training. Ensure you find what is best for you and your comfort level when preparing for chest exercises," says Rulon.

8. And Now For Some Yoga Poses, Starting With This Warmup

Female,Relaxing,At,Sunrise,,Performing,Tadasana,-,Mountain,Pose,beach,sunset,ocean,sea,exerciseShutterstock

"We are approaching February, a month commonly known for the heart—studies show that people actually do suffer from a broken heart—and energetically, when we are blocked, it's likely due to our heart feeling conflicted, hurt, or out of balance," says Sabbag. "In yoga, we focus on the mind, body, and soul and place a lot of emphasis on taking care of the heart, physically and energetically. Here are some easy ways you can take care of your heart while bringing additional strength and openness to the chest chamber," says Sabbag.

"Standing forward, fold with bound arms. Standing at the top of the mat in Tadasana, or Mountain pose, clasp the palms behind the low spin. Fold forward and let the knuckles drape over the back of the skull. This will warm up the shoulder area to prepare for additional heart opening and chest expanding postures."

9. Open Heart Pose (commonly known as Puppy Dog pose)

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

"This posture will open up the front and back side of the heart," says Sabbag. "From Tabletop position, walk the fingers forward with the arms extended out to a big y shape until the hips are lifted up over the knees. Keep surrendering the chest down toward the earth. The forehead, chin, or chest may actually reach the ground. The back of the armpits and chest will feel expansive in this posture. Hold for 2-3 minutes."

Related: Top 10 States Obsessed With Gaining Muscle—Ranked

10. Modified Chaturanga

Yoga.,Young,Yogi,Men,Practices,Yoga,Asana,Chaturanga,Dandasana,-Shutterstock

"From Tabletop, shift the shoulders forward past the wrists and lower down halfway, elbows hugging the ribcage. Then press directly back up. This builds strength in both the back of the arms (triceps) and across the chest. Do 5-10, resting in Child's Pose as needed," says Sabbag.

11. Iron Cross

Tired,Senior,Couple,Lying,With,Outstretched,Arms,On,Floor,yogaShutterstock

"Come all the way down to your belly," says Sabbag. "Place one hand by the rib cage and extend the other arm out to a T shape. Press down on the palm next to the ribs and roll toward the extended arm. This opens up the front side of the chest and also the heart while compressing the pack of the heart and bringing some relief to the shoulder areas. Do both sides and hold for 2-3 minutes per side."

12. Heart Openers

Yoga,Instructor,camel, pose Ustrasana, asana,

"More traditional heart openers like Bridge Pose, Wheel, Camel, or a standing balancing posture like Dancer Pose are incredible postures to keep the heart open and chest strong. Allowing the chest to relax and expand also offers relief to the top of the shoulders, a place where we carry so much tension. When the chest is tight, the shoulders are rounded and pulled down toward the chest. Keeping the chest open allows the shoulders to stay back and the shoulder blades to relax down the spine," says Sabbag.

Related: I Shed 99 Pounds Naturally With These 4 Changes

13. Chest Workout Mistakes to Avoid

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

"One of the most common mistakes for all exercises at home or the gym is needing the correct form. If you have the incorrect form with a bench press, that could cause many issues, especially if you don't have a spotter and it went too heavy," says Rulon. "Another common mistake to avoid when doing a bench press is bouncing the bar off the chest. Many people will do this too quickly and use the quick momentum to bring the bar back up. If the goal is to get ten reps, but you can only do eight without bouncing, then stay with the 8 reps vs. improper form on the last two. The last common mistake for many is overtraining. Sure, we want a nice chest for the beach or a nice booty for an event, but you must remember that rest days are essential. Rest days are when the body can recover the mind, body, and soul."

Fitness & Workouts

7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon

Jen_Rulon1
coachjenrulon/Instagram
Jen Rulon
By Jen RulonMay 19, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.

During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

Hispanic woman doing squats on a bench by the oceanShutterstock

One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

Athletic woman training on horizontal bar in gym pull upsShutterstock

The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.Shutterstock

The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

Attractive young woman doing sit up exercise with machine at the gym.Shutterstock

Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

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We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

Jen_Rulon2coachjenrulon/Instagram

I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

Fitness & Workouts

12 Steps to Sculpt the Ultimate Chest

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John Kally
By John KallyMay 21, 2024
John Kally
John Kally is a Nutritionist and Coach with five years of experience as a Nutritional Therapy Practitioner and over a decade of experience in the gym.
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FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Since fitness culture's inception, a sculpted chest has always been a badge of honor. With a quick glance, even the most untrained eye could tell who does and doesn’t lift just by the shape of someone's pecs. A well-developed chest comes from proper training, which means you’ll get stronger in some of the most important movements. The main muscles used when targeting the chest are the pec major, minor, and, to a lesser extent, the deltoid. These muscles work together to create adduction, or bringing your arms towards the centerline of the body, and also are responsible for flexion, bringing your arm forward from your body. Here are 12 essential steps to sculpt the ultimate chest.

1. Really Feel It

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Learn to feel your chest; now that you understand what the muscles of the chest do, try to focus on the sensation of them working during chest exercises.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

2. Visualize

,Muscular,Man,Working,Out,Hard,At,Gym.Training,chestShutterstock

Visualize the muscles of your chest moving during the concentric and eccentric portions of the movement to deepen your mind-muscle connection.

3. Warm Up With a Light Weight

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

Always ensure you’re properly warmed up before getting to working sets of chest exercises. I would advise against any deep stretching before training chest and instead advocate for 2-3 warm-up sets of the intended exercises with much lower weight and higher reps than what you actually intend to do. So warm up with a light weight and high reps to feel the burn in your chest before moving on to working sets.

4. Use an Appropriate Amount of Weight

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

Use an appropriate amount of weight, something that allows you to feel in control of the weight for the entirety of the movement.

5. Use This Combo

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

Always combine a fly motion with a press motion on days when you're training your chest; this ensures that your chest is being worked through both ranges of motion for which it is responsible.

Related: How I Went From 3XL to XS and Lost 120 Pounds Naturally

6. Alternate

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

Alternate weekly with which motion you start with—for example week one you can start with cable flys then bench press, the following week start with bench press and then do cable flys.

7. Experiment

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Experiment with different exercises, use different machines, try different bench angles, and practice using both a barbell and dumbbell.

8. My Top 3 Movements

Man,Doing,Cable,Fly,Exercise,In,GymShutterstock

After experimenting for years with different exercises, I’ve found that the top 3 movements that offer the biggest return for sculpting my chest are dips, incline bench, and cable flies. Dips are great as a bodyweight exercise and even better when you start adding weight to them, they’re touted as being especially good at sculpting the lower part of the pec but for me they hit the entire muscle, and they hit it hard. An incline bench, especially with a barbell, has always been a favorite of mine. The stretch I get at the bottom of the movement is better than any of the benching alternatives. Finally, standing flys using a cable system, I’ve tried every position available on cable pulley machines, top to bottom, and have found the best one for me is the setting that would be closest to my middle finger if I stood in the middle with my arms outstretched and palms facing forward. No other movement comes close to the control offered by these when targeting the chest.

Related: 12 Ways to Turn Your Dadbod Into a Fit Bod

9. Avoid These Mistakes

shutterstock 2325600713Shutterstock

The most common mistakes one might run into when training chest is sacrificing form to move more weight and allowing the secondary muscles to take control of the movement. Form is key not only in regards to safety but also for proper chest sculpting. While the former is self-explanatory, the latter ties into my previous point of establishing the mind-muscle connection with the chest. For longer than I liked to admit, when I just started lifting, I was doing chest exercises and only really utilizing secondary muscles like the triceps and shoulders. Developing that connection truly is step #1 in chest sculpting.

10. Protein Up

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Make sure that you’re consuming an adequate amount of protein to allow your muscles to recover from training session to training session properly. While it’s normally advocated to eat a minimum of 1g per 1lb of body mass, it’s certainly easier said than done. At minimum, shoot for 100gs of protein as a male and 80gs as a female, don’t stop there, if you have the opportunity to have more do so, but also don’t get hung up on thinking you need so much. As long as you have adequate nutrition throughout the day you’ll be making progress like anyone else.

11. Track Your Progress

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While tedious, tracking the weight used and the number of sets and reps you achieve during a workout is, without a doubt, the most effective way of tracking your progress. Although I’ve personally opted for a pen-and-paper route in the past, nothing is worse than opening your gym bag to realize you’ve lost your gym log. Simply using my phone has been my current strategy. Tracking also allows you to visualize your progress better and can be a useful tool when you inevitably hit a plateau. Life can’t always be without its road bumps and the gym is no different, but seeing trends in your progress will allow you to approach your next session better. The easiest way to deal with a plateau is to back down with the weight and try to hit more reps, doing this for 2-3 sessions and then attempting more than your previous best.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

12. Final Word From the Trainer

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Everyone’s body is different. The worst thing you could do is get disheartened because something that worked for someone else doesn’t work for you. Experiment with angles of exercises and different hand placements and focus on truly feeling your chest, even if it comes at the expense of using less weight. I’ve struggled with developing my chest for years, but once that light bulb went off, I was seeing more visible progress in months than I did in years.

John Kally is a Nutritionist and Coach with five years of experience as a Nutritional Therapy Practitioner and over a decade of experience in the gym.

Fitness & Workouts

10 Simple Exercises for Toned Arms You Can Do at Home

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Ferozan Mast
By Ferozan MastJun 10, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want beautifully strong, toned arms but have no time or inclination for the gym? We talked to celebrity personal trainer Kollins Ezekh about the best exercises you can do for toned arms right from the safety and comfort of your home. “These exercises can be done with minimal equipment, using just your body weight and household furniture, making them perfect for a home workout routine to tone your arms,” Ezekh tells Body Network. Read on to find out more.

Push-Ups

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Push-ups require no equipment whatsoever. “Push-ups are a versatile exercise that targets the chest, shoulders, triceps, and core,” Ezekh says. “They help build upper body strength and improve muscle endurance.”

Tricep Dips

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

All you need for tricep dips is a bench or chair that stays put. “Using a sturdy chair or bench, tricep dips focus on the triceps,” Ezekh says. “They also engage the shoulders and chest, providing a comprehensive upper body workout.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Plank to Push-Up

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

Plank to push-up is an advanced bodyweight exercise. “This exercise targets the triceps, chest, and shoulders while engaging the core,” Ezekh says. “It improves upper body strength and stability.”

Arm Circles

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Arm circles require no equipment. “Arm circles are an effective way to tone the shoulders and arms,” Ezekh says. “They improve muscle endurance and help warm up the shoulder joints.”

Diamond Push-Ups

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Diamond push-ups are another arm workout that you can do anywhere. “Diamond push-ups are a variation that places more emphasis on the triceps and inner chest muscles,” Ezekh says. “They enhance upper body strength and arm definition.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

Inchworms

Side view of handsome fit muscular caucasian man doing inchworms exercise and looking at camera.Shutterstock

Try inchworms for another arm exercise you can do at home. “Inchworms target the shoulders, chest, and triceps while also engaging the core,” Ezekh says. “This dynamic exercise improves flexibility and upper body strength.”

Elevated Push-Ups

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

Elevated push-ups need a sturdy platform. “Using a chair or a low table, elevated push-ups increase the intensity on the upper chest and shoulders,” Ezekh says. “They help build strength and endurance.”

Shoulder Taps

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Shoulder taps are another arm exercise that you don’t need equipment for. “In a plank position, tapping each shoulder alternately targets the shoulders, triceps, and core,” Ezekh says. “This exercise enhances stability and upper body strength.”

Tricep Extensions

Fitness arm workout Asian girl training triceps muscles doing tricep overhead extension exercise outdoor in park banner. Happy athlete working out outside with pink dumbbells.Shutterstock

Tricep extensions can be done with dumbbells, but a heavy bottle does the job, too. “Using your own body weight or household items like water bottles, tricep extensions focus on isolating and strengthening the triceps,” Ezekh says.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Wall Push-Ups

Sporty woman doing press ups against a white wall outside.Shutterstock

Wall push-ups require no equipment and can be done practically anywhere. “Wall push-ups are a great beginner exercise that targets the chest, shoulders, and triceps,” Ezekh says. “They help build foundational upper body strength.”

💪🔥Body Booster: Use household furniture like low tables, a bench, or a chair for arm workouts. Pay attention to form to make sure you are getting the most out of your exercises.

Fitness & Workouts

77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

Candace_Cima23
Copyright Life in My 70s by Candace Cima/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

At 77, Candace Cima challenges the notion that staying fit requires expensive equipment or complicated routines. The former model turned fitness enthusiast has been doing the same arm exercises for three decades, helping thousands of followers maintain their strength and independence through her platform "Living My Life in My 70s." If you're looking for a proven arm workout that's both effective and accessible, here's her time-tested routine.

Why These Exercises Work

"As you get older, you become aware of how many daily activities require arm strength," Candace notes. "Everything from carrying groceries to pushing open heavy doors becomes easier when you maintain your strength." She emphasizes that consistency, not complexity, is the key to lasting results.

Start With What You Have

"You don't need any special workout clothes or gym membership," Candace explains. "I've been using the same set of dumbbells for years." She recommends starting with 1-2 pound weights or even soup cans. "The key is starting where you are and progressing gradually."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Exercise 1: The Forward Raise

"My arm routine is very simple. I've been doing it for about 30 years, and it's incredibly beneficial," says Candace. Begin with arms straight, raising weights forward slowly to shoulder height. "The biggest mistake I see is rushing through the movement. Slow and controlled is what builds real strength." Perform 10 repetitions.

Exercise 2 & 3: Side Raises

"Form is everything with side raises," Candace emphasizes. She demonstrates two variations: slightly forward and directly to the sides. "Never raise your arms above shoulder height – it's unnecessary and can cause strain." Perform 10 repetitions of each movement.

Exercise 4: Tricep Kickbacks

"Triceps are often overlooked, but they're essential for pushing movements," says Candace. Bend at the waist, keeping your back flat. "When doing kickbacks, imagine your elbow is glued to your side. This helps maintain proper form." Perform 20 repetitions.

Exercise 5: Bent-Over Side Raises

"Keep your back as straight as possible," Candace instructs. Bend forward at the waist and raise weights out to the sides, maintaining proper form throughout. She recommends 20 repetitions of this movement to target the upper back and shoulders effectively.

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Exercise 6: Standing Bicep Curls

"The final exercise is simple but powerful," Candace shares. Perform 20 standard bicep curls, keeping movements slow and controlled. "Focus on feeling the muscle work rather than rushing through the repetitions."

Progress Through Repetitions

"Instead of increasing weight, I increase the reps," Candace explains. "This approach has kept me injury-free while building real, functional strength. Start with what feels comfortable and add reps as it becomes easier."

Make It a Sustainable Routine

"I do these exercises three times a week, always in the morning," says Candace. "Consistency is more important than intensity. These simple movements, done regularly, have kept me strong enough to enjoy an active lifestyle well into my seventies."

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Listen to Your Body

"Some days you'll feel stronger than others, and that's perfectly normal," Candace concludes. "The key is to stay consistent while respecting your body's signals. If something doesn't feel right, adjust the weight or repetitions accordingly. Remember, you're building strength for life, not just for today." And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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