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Hello fellow Bodytweakers!

Today we’ll go through a bodytweaker’s basic home chest workout. Now, you’re welcome to suggest new exercises, since there are a few others you can use. What you need is:

• A bench-like structure. I use two plastic boxes for that.
• Two adjustable dumbbells. For chest beginners you’ll need at least 50 lbs (approx. 20 kg) per dumbbell.
• Maybe a pair of old gloves. You don’t need it though if you don’t mind busting your hands and if you actually enjoy the feel of metal on your skin.
• A bodytweaker’s let’s-suffer mindset.
• At least 30 minutes of your time

Dumbbell Bench Press

This one works mainly your chest but has also some influence on your triceps and shoulders. Doing it correctly isolates chest almost completely though. Adjust the weight you need and do: 3-4 sets of 15-25+ repetitions each. There’s no fixed amount, do whatever you feel like and whatever your timetable allows you to do. The min. ammount is 2 sets of at least 12 repetitions each. You have to rest a minute or two between each set.

Dumbbell Flyes

As the first exercise this one works your chest but has also has some influence on your triceps and shoulders. You can also do inclined dumbbell flyes if you manage to simulate an inclined bench.

Dumbbell Pullovers

You have to be careful since this exercise, although it mainly targets your pectorals, still has a very strong effect on your triceps. You may feel it the next day. Therefore it’s good idea to have a triceps workout a day before or a day after the chest workout, so your triceps muscles can regenerate during the rest of the week. 2-3 sets of 15-20 repetitions is enough.

Push-ups

It’s a good idea to go for a set of push-ups after your chest workout. The idea here is to strain your muscles until you can’t feel them anymore. If you did a nice chest workout by this point you probably won’t be able to do more than 20 push-ups, since your mucles will be probably tired enough already. You should always do a push-ups superset after each chest workout.

Push-ups don’t only train your pecs, but also a number of other muscles like shoulders and even abs. I like to “warmup” for the day in the early morning with a 30-reps-set of push-ups.

In the photo below, since I didn’t have much space and didn’t want to be too close to the camera, you can see my butt a little bit too high in the second picture. Be aware that it’s exactly how you’re not supposed to do it. Your body should be rigid.

Chest workout with these simple exercises shouldn’t take more than 30 (or maybe 40) minutes. There are many other variations of these exercises you can use to give your muscles a “surprise” every week. Change in your workout routine will help you to build muscles more quickly. So keep experimenting, I’ll provide more exercises at a later date.

Note: A real bodytweaker keeps his butt down when doing push-ups
Cost: 0$?