Amp up your workout results: 4 easy do-now tweaks

The Editors of WOMEN'S HEALTH

Put one song on repeat and eventually you tune it out, even if it's your fave. Your body does the same thing with your go-to moves: If you work out the same way all the time, your muscles adapt and stop progressing, and you risk overuse injuries.

So we asked Rachel Cosgrove, author of The Female Body Breakthrough, to tweak the not-so-­complicated strength moves we all love so that they target different muscle groups. Alternate between the traditional move and the variation every two weeks and watch your fitness level skyrocket.

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1. BENCH PRESS


The Traditional: Grab a pair of dumbbells and lie faceup on a weight bench with your feet flat on the floor. Position your hands wider than shoulder-width apart, elbows flared out. Straighten your arms and lift the weights over your chest. Lower the dumbbells until they nearly touch your chest, then press back up. That's one rep. Do three sets of 10 to 12.
Works: Chest

The Tweak (at left) : Position your hands shoulder-width apart, and keep your elbows tucked in as you lift.
Targets: Triceps

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2. PRESS DUMBBELL SQUAT


The Traditional: Grab a pair of 8- to 10-pound dumbbells and stand with your feet hip-width apart, arms at your sides. Squat so your thighs are parallel to the floor. Return to standing. That's one rep. Do three sets of 10 to 12.
Works: Quads

The Tweak (at left): Position the dumbbells in front of your thighs with your palms facing your body.
Let the dumbbells drop straight toward the floor as you squat.
Targets: Glutes and hamstrings

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3. PUSHUP


The traditional: Get in plank position with your feet together and your hands wider than shoulder-width apart. Bending your arms, lower your chest toward the floor and then press back up. That's one rep. Do three sets of 6 to 12.
Works: Chest

The Tweak (at left): Place your feet on a six- to eight-inch-high step.
Targets: Shoulders

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4. LAT PULLDOWN


The Traditional: Stand facing a lat pulldown machine and grab the bar with your hands wider than shoulder-width apart. Keeping your arms extended, sit on the seat with your feet flat on the floor. Pull the bar straight down, then slowly release the bar. That's one rep. Do three sets of 10 to 12.
Works: Arms

The Tweak (at left): Lean your upper body back 45 degrees in the seat and squeeze your shoulder blades together as you pull the bar toward your chest.
Targets: Upper back

Tell Us: What's your favorite or most effective workout move???


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