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30-Minute Chest Workout: Day I

Exercises for Day I of the 30-Minute Chest Workout.

Exercise 1a Barbell Bench Press

Sets: 3 Reps: 8-10 Rest: 20 Seconds

Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your entire back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze the bar hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Exercise 1b Dumbbell Flye

Sets: 3 Reps: 8-10 Rest: 20 Seconds

Hold a dumbbell in each hand and lie back on a bench as you would to perform a bench press. Press the weights over your chest and turn your palms so that they face each other [1]. Slowly spread your arms and lower them in an arcing motion until the weights are about level with your shoulders [2]. Hold the stretched position for five seconds. Now squeeze your pecs and draw your arms back to the starting position. That's one rep.

Exercise 1c: Partial Lockout

Sets: 3 Reps: As many as possible Rest: 90 Seconds

Set up as you did for the bench press above, even using the same weight, but lower the weights just a few inches so that your elbows bend and you feel tension on your triceps [1]. Press the weight back up straight [2]. That's one rep.

 

Exercise 2 Dumbbell Row

Sets: 3 Reps: 8-10 Rest: 60 Seconds

Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up outside your hip and lower it until you feel a stretch in your lat.

 

Exercise 3: Squat

Sets: 3 Reps: 8-10 Rest: 60 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor. Explode back upward to the starting position. That's one rep.

 

Exercise 4: Dumbbell Shoulder Press

Sets: 1 Reps: 8-10 Rest: 60 Seconds

 

 

Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2] and then lower them to the starting position. That's one rep.

 

Exercise 5: Dumbbell Curl

Sets: 1 Reps: 8-10 Rest: 60 Seconds

Hold the dumbbells with hands shoulder-width apart. Keeping your elbows braced against your sides, curl the dumbbells as high as you can without bending at the back or raising your elbows. Reverse the motion to return to the starting position. That's one rep.

 

Exercise 6 Triceps Pushdown

Sets: 1 Reps: 8-10 Rest: 60 Seconds

Attach a rope handle to the top pulley of a cable station. Hold an end of the rope in each hand and tuck your elbows tight against your sides [1]. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms [2]. Reverse the motion to return to the starting position. That's one rep.

 

Exercise 7 Standing Calf Raise

Sets: 1 Reps: 8-10 Rest: 60 Seconds

lower body workouts

 

 

Use a standing calf raise machine as shown here, or hold a dumbbell in one hand and stand on an elevated surface (such as a box or aerobics step). Lower your heels toward the floor, knees slightly bent, until you feel your calves stretched to the limit [1]. Hold the bottom position for a few seconds and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible [2]. That's one rep.

Back to the 30-Minute Dumbbell Chest Workout

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