The Best chest workout at home

Hi motivated girls! I heard it was upper body day! Are you looking for the best chest workout out there to add some definition and tone to your chest area? Incorporating chest exercises into your workout routine is a great way to achieve a strong and sculpted upper body.

The best chest workout

:

Here's a 30-minute dumbbells only chest workout for you to try:

✔️Material

- medium

- heavy dumbbells, Make sure you keep a weight that allows you to perform 12 reps with great posture. If you can do 13 reps then add weight! 

✔️ 5 minutes warm up and 5 minute stretch included

⏱Rest between movements : 0 to 10 sec 

📄Rounds : 3 to 5 rounds of supersets of 2 to 3 movements (30 sec per movement)

✋🏽Rest between rounds : 30-sec MAX 

Warm-up (3 minutes)

• 30 seconds of jumping jacks
• 30 seconds of high knees
• 30 seconds of butt kicks
• 30 seconds of arm circles

1. Incline Dumbbell Press (3 sets x 12 reps)

• Lie down on an incline bench with dumbbells in your hands
• Keep your palms facing forward and elbows slightly bent
• Push the dumbbells up until your arms are straight, then lower them slowly

2. Decline Dumbbell Press (3 sets x 12 reps)

• Lie down on a decline bench with dumbbells in your hands
• Keep your palms facing forward and elbows slightly bent
• Push the dumbbells up until your arms are straight, then lower them slowly

3. Dumbbell Flyes (3 sets x 12 reps)

• Lie down on a flat bench with dumbbells in your hands
• Keep your palms facing each other and elbows slightly bent
• Lower the dumbbells until your arms are parallel to the floor, then lift them back up

4. Push-ups (3 sets x 12 reps)

• Get into a push-up position with your hands holding onto dumbbells
• Keep your back straight and elbows slightly bent
• Lower your body until your chest almost touches the ground, then push yourself back up

5. Close-Grip Dumbbell Press (3 sets x 12 reps)

• Lie down on a flat bench with dumbbells in your hands
• Keep your palms facing each other and your elbows close to your body
• Push the dumbbells up until your arms are straight, then lower them slowly

6. Chest Dips (3 sets x 12 reps)

• Hold onto a pair of parallel bars
• Lower your body until your arms form a 90-degree angle, then push yourself back up

7. Cool-down (3 minutes)

• Stretch your chest muscles by holding onto a doorframe or wall and gently pulling your arms back
• Take deep breaths and focus on relaxing your body

Remember to choose dumbbell weights that challenge you but still allow you to maintain proper form. Rest for 30 seconds between sets and increase the weights as you progress. With consistent effort, this workout will help you build a strong and toned chest in just 30 minutes.

In conclusion, a 5-day workout split is an excellent option for busy women who want to make the most of their limited time. By focusing on specific muscle groups each day and incorporating cardio, you can see improved results in terms of muscle growth, strength, and overall fitness. Remember to schedule your workouts, set realistic goals, switch up your exercises, and listen to your body to make the most of your workout routine. With dedication and consistency, you can achieve your fitness goals and maintain a healthy lifestyle.

Your moment to speak is now! Comment below with your response to one of the following:

What is your favorite and least favorite chest exercise ?!

My least favorite chest exercise is totally push ups even though I do them everyday😭

I love to a dumbell bench press!☺️

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