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Killer Home Chest Workout

Type: Home Workout
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If you’re looking for a great chest routine to kick your pectoral muscles into shape then this killer home chest workout is what you’ve been looking for. An intense combination of 3 different chest exercises performed as a mini-circuit to really work your muscles hard. All you need is a basic set of home dumbbells and you can get started.

Working to Failure

The mini-circuit uses exercises designed to hit all the major muscles in the chest for an intense workout. By performing each exercise to failure then moving on to the next with no rest you’ll fatigue the muscles very quickly. Because of this you won’t be able to lift as much weight as you normally do, so a set of light dumbbells is really all you need. Repeat the circuit 3 times for maximum effect.

Feel the Burn

The intensity of the workout is very high. Since you are doing so many rigorous exercises in close succession, you will find that your chest really burns as you are pushing yourself to the limit. This is an ideal routine if you’ve hit a plateau and need to re-start your progress.
Day 1
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Day 3
Day 4
Day 5
Day 6
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Killer Home Chest Workout
Instructions:
  • Try and do as many reps as you can for each exercise, while still ensuing that you maintain the right technique.
  • On finishing each exercise, move straight onto the next with no rest in between
  • Once you have finished your superset of 3 exercise, take a well earned rest of around 3 minutes.
  • Complete the superset of 3 exercises 8 times
Exercises: Show All | Hide All
1

Specific Warm-up

4 sets
4 sets
4 sets
4 sets
Push Up
10 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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2

Superset 1 - Chest

3 sets
4 sets
4 sets
4 sets
Bench Press, Barbell
10 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise t ...

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Bench Press, Dumbbell
12, 10, 8 reps 
Neutral Grip
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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3

Superset 2 - Chest

3 sets
4 sets
4 sets
4 sets
Bench Press, Dumbbell, Inclined
12, 10, 8 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an additional challen ...

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Push Up, Clapping
10 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up is an effective exercise for developing the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the floor but your toes and hands. The clapping pus ...

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4

Superset 3 - Chest

3 sets
4 sets
4 sets
4 sets
Dumbbell Flyes
12, 10, 8 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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Push Up
10 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

» More Information


Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Home Workouts you should try

Home Muscle Building Workout for Beginners
Level : Beginner
» View Workout
Bodyweight Circuit or Warm-up Routine
Level : Beginner
» View Workout
20 Minute Workout with no Equipment
Level : Intermediate
» View Workout
At Home Chest Workout
Level : Advanced
» View Workout
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