So you’d like to build up your chest muscles, but haven’t got the time or inclination to go to the gym? Neither do you have your own expensive exercise equipment at home. Not to worry because here is a killer home chest workout you can do on your own, and all you need are a pair of dumbbells and a floor.
Start off by doing about 20-30 pushups (which can be increased over time as your competence level also increases). Keep your whole body straight. Don’t cheat by bending your back or hunching.
Next, do some chest flys. From your pushup position, turn over onto your back, lay flat and assume a cross position. Holding a pair of weights or dumbbells, lift your arms above you, like a butterfly flapping its wings. Do as many of these as you can. The lighter the dumbbells, the more reps. Should you decide to add more to the weight, fewer reps are sufficient.
Lastly, do bench presses. Using the same weights, fold your elbows so that the dumbbells are resting just above neck level, with your grip facing upward. Then slowly push until your arms are fully stretched above you. Then slowly bring the dumbbells back down again. That’s one rep. Like the chest flyes, do as many of these as you can.
All three exercises make up one set. When you have gotten better at it, you may take a rest for one to two minutes, and then repeat the whole thing.
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