Chest Day Home Workout

Warm-Up

Begin with a 5-10 minute warm-up to get your blood flowing. You can do dynamic stretches or light cardio exercises like jumping jacks.

Exercises

1. Dumbbell Chest Press

• Sets: 3
• Reps: 10-12
• Instructions:
  • Lie on your back on a mat or the floor, holding a dumbbell in each hand.
  • Position the dumbbells at chest level, with your elbows bent.
  • Press the dumbbells up towards the ceiling until your arms are fully extended.
  • Slowly lower back to the starting position.

2. Dumbbell Chest Flies

• Sets: 3
• Reps: 10-12
• Instructions:
  • Lie on your back on a mat or the floor, holding a dumbbell in each hand above your chest.
  • Keep a slight bend in your elbows and slowly lower the dumbbells out to the sides, feeling a stretch in your chest.
  • Bring the dumbbells back to the starting position, squeezing your chest muscles.

3. Dumbbell Floor Press

• Sets: 3
• Reps: 10-12
• Instructions:
  • Lie on your back on the floor with a dumbbell in each hand.
  • Position the dumbbells at your sides with elbows on the floor.
  • Press the dumbbells upwards until your arms are straight.
  • Lower the dumbbells back down to the starting position.

4. Dumbbell Floor Flies

• Sets: 3
• Reps: 10-12
• Instructions:
  • Lie on your back on the floor, holding a dumbbell in each hand above your chest.
  • With elbows slightly bent, lower the dumbbells out to the sides until your chest feels a stretch.
  • Bring them back together above your chest.

Cool Down

Finish with some stretching focusing on your chest, shoulders, and arms. Hold each stretch for 15-30 seconds.

Tips

• Start with lighter weights if you’re new to these exercises and gradually increase as you become stronger.
• Maintain proper form to prevent injuries.

Enjoy your chest workout!