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At-Home Upper Body Workout for Toned Arms + Chest with Smalletics

We're excited to partner with April Whitney from Smalletics to bring you an at-home workout designed specially for our Small Squad. If you'd like more petite fitness, you can download her free 1 week workout plan here and back her upcoming Kickstarter campaign.

We hope this fitness routine brings you strength on the inside and outside!

A different kind of training bra

Hi! My name is April and I help women, (mostly short and petite women) get fit!

I created this workout to help you tone and strengthen your upper body—mainly your chest and arms.

Before we get started, here’s a quick anatomy lesson: Your chest is made up of two main muscles called the pectoralis major, and the pectoralis minor, also known as your pecs. Your breasts, made up of mainly fatty and glandular tissues, sit right on top of them, covering them up.

You have probably heard before that doing chest exercises will make your boobs smaller, but ladies, that’s simply not true! Because your pecs are underneath your breast tissue, strengthening your pecs and growing them in size will help your breast tissue sit up a little bit higher on your chest, making your ta-ta’s look perkier!

In other words, training your chest can help you accentuate what you got.

So, who’s ready to train chest with me?

Grab a mat, and let’s get started!


The Smalletics Upper Body Workout

1. Regular Push-Up x10

Muscles worked: Chest, arms and core

Form tips: Start in plank position. Suck your belly button in and tighten your core, keep your body straight like a board, and tuck your chin to keep the spine in alignment.

2. Triceps Dips x15

Muscles worked: Triceps

Form tips: Keep your elbows in and straight behind you. Lock them straight at the top of the movement.

3. Plank Row Extensions x10 Each Side

Muscles worked: Back, triceps, arms and core

Form tips: Keep your body rigid like a board, and your belly drawn in for a tight core. During the triceps extension, squeeze your triceps.

4. Chest Press x15

Muscles worked: Chest

Form tips: Draw your belly button in. Position your arms in an “A” shape, rather than a “T” shape. Maintain this angle when pressing up.

5. Shoulder Push-Ups x10

Muscles worked: Chest, arms and shoulders

Form tips: Draw in your belly button and keep you pelvis tucked under you, so as not to stick your butt out.

6. Arm Circles x20

Muscles worked: Arms, shoulders and back

Form tips: Keep your core tight and remember to breathe.

7. Triceps Push-Ups x10

Muscles worked: Chest, arms, and triceps

Form tips: Keep your elbows in.

8. Commandos x20

Muscles worked: Shoulders, arms and core

Form tips: Inhale on the way down, and exhale as you press up through your hands. Keep your core tight and your chin tucked.

9. Side Push-Ups x10 Each Side

Muscles worked: Chest (single side), arms and obliques

Form tips: Keep your core tight, and press through your palm to lift yourself off of the mat.

Repeat the entire circuit up to three times total for a complete upper body workout.

Cool down stretches

Hold each stretch for 30-60 seconds.

1. Chest opener

2. Shoulder stretch

3. Triceps stretch


Will you be trying this workout at home? Let us know in the comments!


  • Thanks so much. Really going to start my day with this.

    Carol Burlington
  • Collapsed into a heap at the side push-ups in the second circuit and my back was super sore. Great workout 👌

    Zach Noll
  • I just completed the first day. I feel refreshed, motivated, and hopeful about getting definition for my upper body.


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