At Home Chest Workout

by | Feb 10, 2024 | Fitness

Warm-Up

  1. Jumping Jacks: 2 minutes
  2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
  3. Push-Ups: 2 sets of 10 reps

Workout

1. Push-Ups:

4 sets to failure (aim for at least 10-15 reps per set)

Variations: Wide grip, narrow grip, decline, incline (using a chair or elevated surface), or diamond push-ups for different muscle emphasis.

2. Dumbell Bench Press:

If you have dumbbells, do 3 sets of 10-12 reps
Lie on the floor or use a bench if available

3. Dumbbell Flyes:

3 sets of 12-15 reps
Lie on the floor or use a bench if available

4. Chair Dips:

3 sets of 10-12 reps
Use a sturdy chair or elevated surface

5. Pike Push-Ups:

3 sets of 8-10 reps
Assume a downward dog yoga position, lower your head towards the ground, and push back up

Finisher

1. Push-Up Hold:

Hold the bottom position of a push-up for as long as possible, aiming for at least 30-60 seconds.

Cooldown

  1. Chest Stretch: 30 seconds (each side)
  2. Shoulder Stretch: 30 seconds (each side)
  3. Triceps Stretch: 30 seconds (each side)
  4. Deep Breathing: 2 minutes

TIPS

  • Focus on maintaining proper form throughout each exercise.
  • If you don’t have dumbbells, you can use household items like water bottles or filled backpacks as makeshift weights.
  • Rest for about 30-60 seconds between sets.
  • Stay hydrated throughout the workout.
  • Listen to your body and adjust the intensity as needed.
  • Incorporate this workout into your routine 2-3 times per week for best results.

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