Quick Home Workout – Series 1 – Chest

You ever feel like you just don’t have enough time to get a good workout in but you still want to do something?

We have all been there, whatever your reason for not having the time, whether it was a long day at work or a nice day outside and you didn’t want to waste it in the gym. But that doesn’t mean your workout gains should suffer. Is it possible to get a quick home workout in and still see results?

Well of course it is, you just need to utilize your time effectively.

Follow this quick home workout and you can get an effective workout session in 10 to 15 minutes where you won’t lose any gains you’ve made but you can also continue to get more.

This will be the first installment of a quick home workout series, each covering a different muscle group, and of course we have to start with chest.

The Exercises

Dumbbell Press

If you don’t have a bench these can be done laying flat on the floor with your knees bent and feet flat on the ground.

  • When performing the bench press lay on your back with your feet still planted on the floor, have a slight arch in your lower back with your shoulder blades pulled down. Don’t shrug your shoulder up and don’t lift your butt off the bench.
  • Hold the weight straight above your collar bone, keep your core and chest engaged, slowly lower the weights at the same time while keeping the chest engaged. Your elbows shouldn’t be pointing perpendicular to your torso, they should be pointing a little toward your feet from perpendicular to prevent rotator cuff injury.
  • At the bottom of the exercise the weights should be lower on your body, closer to your lower chest, pause once your arms are just below a 90 degree angle, do not rest the dumbbells on your chest.
  • Squeeze your chest muscles to drive the weight back up to the starting position.

Dumbbell Crush Press

A crush press can be done with one or two dumbbells depending on what is available.

  • Lay on a bench or on the floor with the weights in your hands directly above your chest, with two dumbbells keep your palms facing and the dumbbells touching, for a single weight, grip it on the ends with palms facing.
  • As you lower the weight to your chest keep your shoulders down and together and your core tight.
  • Bring the weight to just above your chest at mid-chest level.
  • Engage the chest and press the weight back up to the starting position. Imagine you are trying to crush the dumbbell with your palms as you press it up and flex the chest as hard as you can at the top.

Dumbbell Pullover

  • Lay perpendicular to a bench with your shoulders on the bench and feet planted on the ground in a bridge position.
  • Hold a weight in both hands palms facing up, you can also do this with a resistance band mounted behind you to a low anchor point. To make the main target the chest, you’ll want to keep your elbows in and your arms as straight as possible during the movement.
  • Lower the weight down as far as you can overhead.
  • Then, reverse the movement by engaging your chest and bringing the weight back up and really flex your chest at the top of the exercise.

Standing Cable/Resistance Band Flyes

If you have a functional trainer cable machine you can use that, if not set-up with a resistance band anchored behind you and a handle in each hand. If you are looking for a good set of resistance band have a look at K Bands Fusion Cables, these are by far the best bands I have ever used.

  • Keep your elbows bent slightly and your core engaged through the entire movement.
  • Next squeeze your chest to pull the handles toward each other in front of your body crossing them over as much as possible while flexing the chest muscles.
  • Pause and then in a controlled manner bring your arms back out to your sides, do not allow the weight to pull your arm too far back and cause shoulder pain.

The Workout

Now that you know how to do the exercises, lets put this quick home workout together.

The key to this quick home workouts’ effectiveness are the supersets. If you have read my Weight Training Tips for Beginners, you know there are 3 mechanisms for creating muscle hypertrophy (an increase in muscle size) Progressive Overload, Metabolic Stress and Muscle Damage. If not, you should check it out to make sure you are covering all 3 of these in your quick home workout.

Dumbbell Press superset with Standing Flyes

Pick a weight for the dumbbell press that will have you fail in the 8-10 rep range, then go straight to the standing flye, using a weight that will allow you to do 15 reps before failing. Do 3 sets of this superset with a 30 to 60 second rest between them before moving on to the next superset.

Dumbbell Pullover superset with Dumbbell Crush Press

Use the same method for this superset, pick a weight for the Dumbbell pullovers that will see you fail in 8 to 10 reps, then jump straight into the dumbbell crush press with a weight that will see you fail in 15 reps. Complete 3 sets of this superset with a 30 to 60 second rest between each one.

Stay tuned for the next edition of the quick home workout series.

Are you going to give this quick home workout a try? Let me know what you think in the comments below.

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5 thoughts on “Quick Home Workout – Series 1 – Chest”

  1. It is great to see a site offering so much quality free information. We all know exercise is important and now home exercise is seen as more important due to COVID 19. What makes it even better is the video demonstration of the individual exercises. I will be recommending this site to my friends.

  2. This is great information! I have been looking for some quick workouts that I could fit into my busy schedule.  I have been doing a quick workout that utilizes nothing but dumbbells and resistant bands and so far it’s not bad but I will have to give this workout a shot to see how it works out. Thanks again!   

  3. Hello there! this is an amazing review you have got here. I am sure this quality information will be beneficial to anyone who come across it. I always enjoy it when my husband do the Dumbbell Crush Press every morning but sincerely, I do not want to attempt it lolz. I prefer the Resistance Band Flyes once in a while.

  4. Hello there, Thanks for sharing this awesome article I know it would be of great help to the public as it has been of help.I must say these videos are really good, I like the dumbbell bench press as it one of the best ways to hit the core of the cheast…but the press up is still  a really good exercise.


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