The Best Workout to Wear a Strapless Dress

The Best Workout to Wear a Strapless Dress

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Strengthen your upper body to look your best in a strapless dress.

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Staying fit and healthy is always important. And if you have an upcoming event to wear a strapless dress to, you want to look your best. That means creating a targeted workout plan. With a strapless dress, your arms, chest, shoulders and back become the main focus. You need an upper-body workout that focuses on the muscles in these specific areas, to put your best self on display.

Muscle Groups

Your arms consist of two major muscle groups. Your biceps are located on the front of your upper arms while your triceps sit at the back. Your pectoralis chest muscle is the major defining muscle of your chest. Your deltoid muscle makes up the majority of the muscle in your shoulder, a triangular muscle that spans from your collarbone to your triceps muscle. Your upper back consists primarily of the two trapezius muscles, which together form a rough diamond shape along the length of your back.

Dip Kick

The dip kick exercise helps define the shoulders and upper back, targeting the trapezius and deltoid muscles. Start on the floor in a sitting position, feet flat on the floor. Angle your body back until your torso is on a 45-degree angle, hands aligned with your shoulders, flat on the floor, fingers pointed out. Without changing your form, slowly bring your right knee up to your chest, angling your right foot so it touches your left knee. Bending your elbows slightly, push your hips up away from the floor a few inches, then return your hips and your right foot back to the starting position. Repeat this for a total of 15 reps, then repeat with your left leg.


"Muscle & Fitness" magazine considers pull-ups as one of the most integral exercises to any upper-body workout. A pull-up is a compound exercise, which targets the trapezius, deltoids and biceps muscles. To perform a single pull-up, start in a hanging position from a pull-up bar, arms straight, palms facing away from you. Cross your feet over each other and engage your upper-arm muscles, slowly pulling yourself up until your chin rests just above the bar. Keep your chest up and your shoulders back during the exercise, then return to the starting position. Repeat the exercise for a total of 12 reps.


To create strong arms and a defined chest, include push-ups as part of your upper-body workout. A compound exercise, push-ups target the pectoralis major muscles in the chest, as well as the deltoids and triceps. Start in a plank position, facing down on the floor, resting on your hands and toes, legs straight out behind you. Bend your arms so your elbows are out to the sides, your head aligned with your spine. Keep your core engaged by tucking your lower abdomen in and slowly lower yourself to the floor, using the strength of your arms to maintain proper form. Pause for a moment before returning slowly back up to the starting position. Repeat for a total of 12 reps.

Pilates Press

The Pilates press exercise is one of the best for shaping a toned upper body, according to "Fitness" magazine. Begin in a push-up position, balancing on your hands and toes. Keep your body rigid and bend your lower right leg up straight vertically. Bending at the elbows, lower your body a few inches toward the floor. Keep your arms close to your body throughout the exercise to maintain proper form. Use your arms to push yourself back up to the starting position. Continue for a total of 12 reps, then repeat on the other leg.

Biceps Curl

According to the Mayo Clinic, the biceps curl is one of the best exercises for building the upper arms. An isolated exercise, the biceps curl directly targets the biceps brachii muscle group. Start in a standing position and hold a dumbbell in your right arm with your palm facing up, upper arm straight down, lower arm parallel to the floor. In a smooth, controlled motion, curl the weight up toward your shoulder, then back down to the starting position. Keep your arm by your side and rigid during the movement. Complete one set of 12 reps, then repeat on your left arm. For maximum results with this exercise, you need resistance. Increase the weight of your dumbbell if you can complete a full 12 reps on each arm without impairing your form.