Tutorial: Pictorial Pectoral - Toned Chest, Shoulders & Arms Part 2

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This is the second part of a two-part sub-series inside the Little Black Dress Workout that I like to call The Pictorial Pectoral. Much like the Standing Stroops Pull and the Tubing Rear Delt Flys, this exercise is all about shape and tone, not size.

If you are moving into this exercise right after the first part, run a light to medium tubing through the lowest loop on your Fit Strap. As always, keep your focus on form and breathing.



Just like in the first part of this exercise, you can use either Stroops, exercise tubing or Thera-Bands, looped through a Fit Strap. If you have a secure fixture or loop at an ankle-height that you can put your Stroops or tubing through, you can use that as well. What is most important is that you do not want the height of the Stroops or tubing to slide around as you are pulling on it. Even though I will be referring to tubing throughout this tutorial, remember that you can use what you have.


Proper Posture, Technique and Tips

  • Loop your tubing through the lowest loop of the Fit Strap.
  • With your back to the Fit Strap, hold the tubing at its handles, palms facing forward.
  • Step forward about 1 ½ to 2 feet with one foot, keeping your weight over your front foot. Bend your front leg slightly and make sure not to hyper extend your back leg. This is your standing position throughout the entire exercise. If you used your left leg the last time you did this exercise (or the first part of the series), alternate and use the other leg.
  • Start with your arms behind you. Keep your arms straight without locking the elbows out.
  • Keep your abs in and lift your upper sternum slightly.
  • Before each repetition, drop and relax your shoulders and upper traps, maintaining a long, relaxed line.
  • Leading with your hands, scoop your arms down and then upwards towards the corners of the room, slightly in front of you. Make sure your hands never rise higher than your shoulders.
  • From this position, move your hands to meet in front of your chest so that the pinkys touch. Maintain your palms facing towards the ceiling throughout.
  • Open your arms back to the “corners” position, then lower back down and slightly up behind you. This is one repetition.
  • If you feel the effort of the exercise more in the arms than the chest; straighten the arms a little.

Do 10-15 repetitions of this exercise. On the last repetition, use ten full and slow counts to open your arms to the sides, with your hands slightly farther back than in your previous reps, but still visible in your peripheral vision. From there, do another ten counts for your hands to meet in front again before lowering.

Make sure to stretch well after your workout.



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Pants: Lululemon Wunder Under Crop Reversible, Black/Navy
Shoes: Capezio Women's DS11 Fierce Dance Sneaker, Black



Fashion fades, only style remains the same.
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