Woman who lost 40 kg in 15 months reveals 8 upper-body workouts to sculpt arms and chest

Transforming your body isn’t just about dropping numbers on a scale—it’s about building strength, confidence, and a routine that sticks. Fitness enthusiast Saachi Pai, who lost 40 kg in just 15 months, has shared her ultimate upper-body routine designed to tone arms, shoulders, and chest. With consistency, these eight exercises will push your muscles to adapt, sculpt, and reveal the strength you’ve been working toward, all while keeping your workouts fresh and fun.

1. Wide Curl
The wide curl targets your biceps from a slightly different angle, maximising muscle engagement. By keeping your hands wider than shoulder-width, each curl hits the outer bicep, creating a fuller look. Perform three sets of 15 reps, focusing on a controlled motion to really feel the burn. The key is to avoid swinging the weights—slow and steady lifts ensure maximum activation and prevent strain.

2. Zottman Curl
This curl is a hybrid move, combining a traditional bicep curl with a reverse curl on the way down. It strengthens both the biceps and forearms, giving your arms a balanced, sculpted appearance. Three sets of 15 reps help build endurance and definition. Concentrate on twisting your wrists smoothly as you lower the weights, making every rep count for both strength and stability.

3. Chest Cross Curl

The chest cross curl engages both the biceps and chest simultaneously. By crossing your arms slightly as you curl, you activate the inner chest muscles along with the front of your arms. Three sets of 15 reps challenge coordination and help enhance upper-body symmetry. Focus on controlled breathing and maintain a tight core to prevent overextension.

4. Standing Chest Press

The standing chest press targets the pectorals, shoulders, and triceps. Stand tall, push the weights forward, and squeeze your chest at the top. Three sets of 15 reps will fire up your chest and improve posture. Keep your back straight and avoid locking your elbows, ensuring each repetition is controlled and effective for muscle growth.



5. Chest Opener

This move stretches and strengthens the chest simultaneously. Extend your arms back and squeeze your shoulder blades together to open up the chest and engage stabilising muscles. Perform three sets of 15 reps. It’s perfect for counteracting hours at a desk, enhancing posture, and sculpting the chest for a more defined upper body.


6. In and Out Press

The in & out press challenges the chest and shoulders with dynamic movement. Push the weights forward while bringing them together and then back out, keeping your core engaged. Three sets of 15 reps promote shoulder stability and chest definition. The controlled inward and outward motion makes your muscles work through multiple planes, ensuring balanced strength.

7. Alternate Press

Alternate pressing involves lifting one weight at a time, focusing on unilateral strength. This helps correct muscular imbalances while targeting shoulders and triceps. Complete three sets of 15 reps per arm, concentrating on slow, deliberate movements. Alternate pressing improves coordination and isolates each side, giving you symmetrical muscle development.

8. Tricep Extension

The tricep extension isolates the back of the arms, promoting definition and strength. Extend your arms fully overhead, then bend at the elbows to lower the weights behind your head, and press back up. Three sets of 15 reps strengthen and tone your triceps, enhancing overall arm aesthetics and complementing bicep work for a full, sculpted look.