A 10-minute beginner chest workout you can do at home with or without dumbbells. The routine covers single and double-arm chest flies, bench presses, and dumbbell presses, with form cues for each movement and rest intervals included.
Chapters
Hey guys, welcome back. This is a beginner chest workout where even if you just started and you want to strengthen your chest muscles, this is— workout is for you. Now you may choose to use a pair of dumbbells or you can even do it without dumbbells. Remember, before starting this or any exercise program, you must do a warm-up, especially of the muscles that you're going to be working. So if we are going to be working on the chest muscles Let's begin by warming up the chest muscles, and when you warm up your chest muscles, you can see that you're also working on your mid-back. So let's just get started with the neck and the chest. 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1. Let's do single arms. 1 and 2. What I don't want you to do is I don't want you to rotate your body, only open out that chest. 2, 3, 4, 5, 6, 7, 8, 9 and 10. From here, single arm chest press, just warming up the chest and the shoulder joint. 5, 6, back straight, 7, 8, 9, and 10. Both arms, 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Now if you're a beginner, I would advise that you start with just 1 kg dumbbells, and then slowly as you get comfortable, you can increase the weight. So let's begin the chest exercise. First chest exercise for all beginners, I want you to lie down on your back, grab your dumbbells. A few tips about dumbbells is whenever you're working, don't keep your dumbbells too close to your body, you could get injured. And another tip is When you're working with dumbbells, especially if you're a beginner, don't hold your dumbbell too tight because you're not going to allow blood circulation. Just be relaxed and let's begin. The first exercise is called a chest fly. So I want you to lie down flat on your back. Make sure that the dumbbells are not very heavy because if they are heavy, you might topple over to one side. So just be comfortable. This is a beginner workout, and as you get comfortable, you can always increase the weight. Now this first exercise is called single arm chest fly. You're gonna take your arm out and bring it back to center. Take the other arm out and bring it back to center. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put the dumbbell down. Always rest between sets is very important. Open out your palms and just relax the chest muscles. This was single arm chest flys. Next we're going to do double arm chest flys. So once again, pick up your dumbbells Make sure that your workout is safe, the environment around you is safe. Take your dumbbells up, keep your elbows soft, open out. Now I don't want you to keep the elbow absolutely straight, this could injure your shoulder. So take it out, elbow slightly bent, almost touch the ground and bring it up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Well done! Put the dumbbell down, open out your palms, and stretch it out. Take a short break, 5 seconds. Breathe between sets. You can always pause this video and do the exercises again, 2 sets, but I'm going to be doing 1 set. The next exercise is single arm bench press. Okay, you can do this exercise on a bed, on the floor, on a bench, anywhere, wherever you're comfortable. Again, grab your dumbbells Hold your dumbbells here, not very tight, close to your chest. Lift your elbows up, take one up and lower it, take the other up and lower it. Now you can put your— you can rest your elbow down if you're on the floor, but a lot of people do this exercise on the bench, so it's always in this position. 1, 2, 3, 4. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put the dumbbell down. Once again, open out your palms, opening up the chest. With just this simple beginner chest workout, if you do this regularly, you'll see that your chest muscles, your muscles in your armhole, will start toning up, and you'll be able to wear whatever clothes you want to. Next exercise is double arm dumbbell press. Keep your dumbbells close to each other as much as possible. Squeeze up and lower. 1, 2, 3, 4, 5, 6, 7, 8. 8, 9, 10, 11, 12, 13, 14. Feel the burn. 15, 16, 17, 18, 19, and 20. Please put the dumbbell down. Make sure that it's not too close to your body. Stretch your arm out, just relax. Now, very simple stretch for the muscles that we have worked right, right now is you can cross your legs, drop your knee down, and look over your other shoulder, stretching out your chest muscles. Hold it there for 20 seconds. And come back. Other side, hold it there for 20 seconds and come back. Cross your legs or turn to one side and be seated on the mat. Now if you really like this, these kind of workouts which you can do at your own home, in the comments below let me know what are the muscles you'd like to work on. And if you're new and if you have not been part of the Dheeraj Fitness community, come to the masterclass. The link for the masterclass is in the description below. Let me help you to get started with these simple exercises from the comforts of your own home. Thank you and bye-bye.
