Hey everyone, welcome back to my channel! So today, we have an intense 10 minutes chest
workout that you can do at home. All you need is a pair of dumbbells. A pair of light dumbbells.
You can also choose to not use dumbbells, just use your body weight, your arms to do the movement.
But if you do want to use some weights, but you don't have any dumbbells, you can use bottles
of water. Like, just two bottles of water. So yeah, we don't need heavy weights for today's
workout, because you're gonna do many mini reps and your chests are gonna be sore the
next day. So let's jump straight into the workout. We've got 10 exercises. 45 seconds on and 15
seconds off. Get a light pair of dumbbells and a fitness mat and we're good to go.
Let's start with standing chest press. Press the dumbbells firmly with both hands at your
chest level and push forward. Make sure your arms are fully extended and squeeze your chest
muscles. This exercise really works the chest, but you have to make sure you press the dumbbells
very firmly and also your arms fully extended as you push out.
Next, we've got standing chest upward fly. Start with your dumbbells to your side
with your palm facing upwards, and lift your dumbbells up to your chest level. You can definitely
feel this on your chest.
Next, we got reverse grip chest press. Have your palm side facing outwards again and extend
your arms forward. Pretend that you have the tray of food that you're serving someone. "Would
you like to have chicken or vegetables?"
Next up we have chest fly. Hold the dumbbell to your side and start with your right arm
by bringing it upwards towards your left side. Go slow and steady, guys. You don't want to
swing that dumbbell of yours into your tv or your screen.
Now we are not taking a break here. We are going to swap to the other side straight away.
Same thing here, guys. Let's work on the left arm.
Alright, now get down on the mat and we're going to do dumbbell fly next. Start
with dumbbells to your side, like you're about to give someone a big hug and bring it in.
Do it slow and controlled and keep your elbows bent, so you don't injure your shoulders.
Next up, we have chest press. Have your elbows touching the ground and lift upwards.
Make sure the dumbbells are right above your chest, not your shoulders and your arms not flaring outwards.
We've got three more exercises to go, guys! Dumbbell pullover is next. Bring the dumbbells
over your head, towards your chest. Keeping your elbows straight and squeeze your chest.
You can definitely feel that your muscles are pressing together at the top position.
Now sit up and put those dumbbells aside and get ready to do some knee push-ups.
If you're feeling strong, feel free to do the regular push-ups. I know push-ups
are very hard at this point, but keep going we're almost done.
Now we've got some up and down planks to end the workout. No way you're giving up here. I've
saved the easiest exercise for last.
And we're done. You can do one or two more rounds of this as you get more
advanced. Now go ahead and smash the like button, and leave me a comment, and also subscribe
to both my channels, and I'll see you guys next week. Bye!