Hey, guys! Do you have 5 minutes to spare
and chest muscles you’d like to build up and tone? Great, then I’ve got the perfect
workout for you! And don’t worry, you don’t need to run to the gym to do these exercises.
Just get in some comfortable clothes, and let’s give them a try! Exercise #1: Jumping jacks
We’ll first need to warm up and get your chest muscles ready to work. Jumping jacks
also increase your stamina and burn calories. The most important thing is, to do them right,
so let’s recap. Stand up straight with your feet together and your hands down by your
sides. Then, jump your feet out to the sides, all while raising your arms up above your
head. Follow that up by quickly jumping back into the initial position.
All clear? Awesome, let’s do 10 for today. Ready? And 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Good! Just make sure to increase the number of reps as you get more used to the exercise.
Ideally, you should perform at least 30 jumping jacks per training. But let’s move on now
that your blood’s pumping! Exercise #2: Push-ups
An oldie but a goodie, push-ups are a must-have in any exercise regimen if you’re looking
to sculpt your pecs, which are the main muscles in your chest. The cool thing is that they
also work your core muscles, improve your posture, and build strength in your lower
back and shoulders. Again, it’s all about the correct form. Lie on the floor belly-down
with your hands apart right under your shoulders and your feet hip-width apart. Then lift your
body off the floor, keeping it completely straight. From there, lower yourself back
down without touching your body to the floor, freeze for a sec, and go back up again. Don’t
forget to breathe – you should exhale as you go down and inhale when you go up.
Now let’s do it 10 times on my count. And 1, 2, 3, 4, 5, 5, 4, 3, 2, 1. Great job! I
didn’t goof you up with my counting, did I? As you start getting better at it, you
can make push-ups even more challenging by adding bricks under your grip. This will give
you a wider range of motion to really pump up those pecs! Exercise #3: Mountain climbers
Let’s add to that push-up form by involving the glutes, quads, hamstrings, and core. Mountain
climbers are also pretty aerobic, so you’ll burn calories and increase your stamina while
hitting all those muscle groups. To do them, get into a push-up position with your arms
and legs extended. Now bend your right knee and draw it closer to your chest, freeze for
a sec, extend it back to the initial position, and do the same thing with your left knee.
Keep changing your knees like that as if you’re running, and make sure those abs are engaged
and pulled in the entire time. But enough chitchat, let’s get to it! Each
time that right foot hits the floor, that’s one rep. Ready? Go: 1, 2, 3, 4, 5, 6, 7, 8,
9, and 10. Phew! That was intense, right? Like with any exercise routine, add reps as
you build up your strength and stamina. But for now, let’s keep chugging along! Exercise #4: Spiderman push-ups
This exercise works pretty much the same as mountain climbers as far as balance goes – you
need to keep steady, so your chest, abdominal, and shoulder muscles really have to work to
achieve that. So, get into a push-up position again. From there, lower your body towards
the floor just like you did with a regular push-up. But now lift your right foot and
swing your leg out sideways as well. Your goal is to touch your right elbow with your
right knee. Lift your body back up again while returning that leg to the starting position,
and do the same thing with your left knee and elbow.
You’re gonna switch right, left, right, and each knee touch on the right side is one
full rep. Inhale when you lift, exhale when you lower. Ready? Go: 1, 2, 3, 4, 5, 6, 7,
8, 9, and 10. Fantastic! Exercise #5: Single arm raises
It’s better to perform this exercise with dumbbells, so you can either invite of couple
of MY friends, or two bottles of water or anything with weight to it that you can comfortably
grip will suffice too. Single-arm raises are great for sculpting your upper body and giving
your chest the definition it needs. This exercise engages your abs too! Your starting position
should be lying on your back and holding a dumbbell in your right hand. Your elbow should
be bent at a 90-degree angle with the weight facing toward the ceiling. Now press it directly
over your chest by straightening out your arm. Hold it for a sec and then lower your
arm back down. Easy-peasy! Let’s start with your right arm, and…1,
2, 3, 4, 5, 6, 7, 8, 9, 10. Now switch over to the left side. Ready? And 10, 9, 8, 7,
6, 5, 4, 3, 2, 1. Awesome! Don’t put your weights away just yet, we have two more exercises
to go… Exercise #6: Circular arm raises
Why stick to up and down movements when you can take it to a full 360-degree journey?
Circular dumbbell raises work the side muscles in and around your chest, so this will really
sculpt them out nicely. Start by lying on your back with your dumbbells (or water bottles)
just outside your hips. But instead of pressing them up, this time you have to lift both of
them at the same time from your hips right along the sides of your chest and over your
head. When you do that, freeze for a sec and then return back to the starting position
with the same circular movement out to the sides.
You all set? One full circle is one complete rep. And go: 1, 2, 3, 4, 5, 6, 7, 8, 9, and
10. You’re doing great! Keep that energy up for the last exercise! Exercise #7: Inclined arm raises
The grand finale of today’s workout really packs a chest-building punch! Inclined arm
raises generate more muscle activity than push-ups, and that’s saying something! They
target your pectoralis chest muscles, biceps, triceps, and deltoids, just to name a few.
And I did. Ideally, you should do this exercise on an inclined bench, but not everybody has
one of those at home, so lying flat on your back will also suffice. Hold your dumbbells
(or water bottles) in your hands with your elbows bent at 90 degrees and the dumbbells
in line with your temples. Exhale and slowly press the weights up by straightening your
arms over your chest. Freeze, get back to the initial position, and repeat all that
over again. Just 10 reps will do for today, but feel free
to add more in the future. Ready, set, go: 1, 2, 3, pull those abs in, 4, 5, 6, 7, 8,
9, and 10. You did it! If your arms aren’t feeling too rubbery, then give yourself a
pat on the back – you deserve it! Now your job is simple – come back to this
workout at least 2-3 times a week, be persistent and patient, and enjoy your chest transformation!
Just don’t forget to share your results with me later. Good luck! Do you know any other cool chest exercises?
Tell me in the comments below! Remember to give this video a “like,” share it with
your friends, and click “subscribe” to always stay (where?) — on the Bright Side