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At Home Chest Workout

Type: Home Workout

This is a chest workout you can do at home. You’ll need a set of dumbbells – ideally adjustable dumbbells so you can be sure you are always stressing your pectorals sufficiently with the correct weights. Don’t confuse a home-based chest workout with an easy chest workout. This one will push you.

Perform your reps with a full range of motion, and consciously squeeze the pecs during each rep as you move your weight or push your body up. Breathe in during the eccentric or downward phase of the exercise, then breathe out as you contract the pecs.

Supersets should be performed in the following way:

Perform the first exercise, then the second right after with no break in between. Then take 60 seconds break and repeat the same thing for all specified sets.

Day 1
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At Home Chest Workout
Exercises: Show All | Hide All
1

Chest Superset 1

4 sets
Floor Press, Dumbbell, Overhand Grip
12 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Dumbbell Floor Press with Overhand Grip is an effective exercise for strengthening and developing the chest muscles.The floor can be used if you don't have access to a bench. Below you will find a video tutorial and step ...

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Push Up, Chair Wide
12 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Chair Wide Push Up is an effective exercise for strengthening and developing the upper chest muscles. Using chairs to place your hands on is a good way to get in a workout if you don't have access to a gym. Below you will ...

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2

Chest Superset 2

4 sets
Push Up Leg Tuck Combo
10 reps 
 
Targets: 
Muscle Groups:
Chest
Thighs
 
Description: The Push Up Leg Tuck Combo is an effective exercise for strengthening and developing the chest and leg muscles. This combo can take some finesse, so be sure to practice slowly before attempting. Below you will find a video tu ...

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Floor Flyes, Dumbbell
10 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Dumbbell Floor Flyes are an effective exercise for strengthening and developing the chest muscles. Using the floor will limit your range of motion, which will make the exercise easier, but less effective. Below you will f ...

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3

Chest Superset 3

3 sets
Push Up, Grasshopper
10 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Grasshopper Push Up is an effective exercise for strengthening and developing the chest and core muscles. This exercise is difficult, but it will help improve flexibility in your groin and hip muscles. Below you will find ...

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Push Up
8 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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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.

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