Challenge and sculpt your upper body (fast) with this fab resistance exercise. The move hits your chest, arms, back and delts to give you a fierce (and effective) upper body burn.

You’ll need: Two 4-8kg dumbbells; a mat or rolled-up towel to protect your knees

Great for
Adding into a circuit. This move will also challenge your core stability.

Why it works
This three-in-one exercise (plank, push-up and row) is incredibly efficient, working several different muscle groups in one easy move. It also slashes training time.

How to master it

1. Start in a modified (knees down) or full push-up position, with a dumbbell in each hand. Hold your body in a straight line from shoulders to knees, or shoulders to feet if doing it on your toes. Keep feet hip-width apart for balance in full version.
2. Lower your chest to the floor, then push yourself up, straightening your arms.
3. Bring right hand up, turning your palm in towards your stomach while keeping your upper arm close to your side.
4. Place hand back on the floor and repeat with other arm. This is one rep.

Power Move

For best results, do it…
Two, or ideally, three times a week.

Want to make it harder?
Try switching from a modified to a full push-up position and/or upping the weight of the dumbbells.

Remember to…
Keep your stomach muscles engaged and don’t let your hips sag or back arch.