Getting A Great Chest Work Out At Home

March 20, 2009 by  
Filed under Body Exercises

It is not always easy, or time-efficient to go to the gym for a work-out. Although they provide the top weight and exercise machines it is still possible to get a great work out at home saving you time, money and hassle.

You may be asking, how can I get a chest work out at home? Well, wonder no more. With a few cheap to buy weights and some household items you can create the perfect gym workout without the costly fee.

You will need a set of dumbbells and 2 pillows to place them on. This will avoid damage to the floor and prevent the dumbbells from rolling.

For the first dumbbell exercise, use the lighter of the weights as the push-ups will require considerable energy.

Exercise 1 – Push-ups

Lying down on a carpet floor or mat do as many push-ups until you can no longer form a correct push up. Turn around so you are lying on to your back and move to the next exercise with no pause in-between.

Exercise 2 – Flys

This exercise should be performed slowly with around 4 seconds for each repetition. Use only the chest muscles to raise the weights then lower back down. If you are not able to lift with only the chest muscles, use a lighter weight.

Without compromising on position, perform as many repetitions as you can then swiftly move to the next exercise still holding the weights.

Exercise 3 – The Dumbbell Press

Lying on your back, lift the weights up vertical with the fore arms in a vertical position and elbows coming down to touch the floor. Do these exercises slowly until a full repetition cannot be performed.

Exercise 4 – Repeat the above process

With a 5 minute break go through the sequence once more.

Do not push yourself too hard if you have not been working out recently or you may strain your muscles.

This exercise sequence is designed to focus on building your chest muscles, make sure you use an appropriately light weight to increase the effectiveness of the workout.

Do not assume if you do the exercise faster that there will be a better result, it is the opposite. Slow repetitions will give optimum muscle building and reduce risk of injury.

The nature of this floor exercise will help in the control of your movement range, giving a better chance or avoiding any shoulder injury. As with all exercise, however, remember to discuss with your doctor before embarking on a new exercise and weight-lifting regime as well as this home work out.