Insane Dumbbell Chest Workout

Tired of being skinny? Then watch this free video NOW:

Hey man…what's going on? In this episode I want to show you a KILLER home chest workout you can do at home in just a few minutes. It's a great way to build a muscular chest — and all you'll need is a couple of dumbbells to do it.

The way it works is by using different chest exercises to hit your chest in different ways, one right after another. I designed this workout to really burn your chest out fast, and you're really going to be feeling it in your pecs after this workout.

Here's how it's done.

CLOSE GRIP DUMBBELL PRESS PULLOVER – 10 REPS. Hold the dumbbells close together (touching each other) and bring them down to your chest. Press them upwards, and then bring them behind your head for the pullover. Bring the dumbbells down as far as you can, and then pull them back up focusing on contracting your chest muscles during this movement.

DUMBBELL CHEST PRESS – 10 REPS. Just like bench press, except with dumbbells. Use a heavier weight than the first exercise. Since this is a drop-set, be especially careful not to bring the weights down too far — you shouldn't feel a "stretch" in your chest muscles. Most people should go down to about 90 degrees, but advanced guys who are more flexible

PUSHUPS – 10 REPS. By this time your chest will be burnt, but make sure you stay at it. Do your pushups as normal, because this is your second drop-set. Again make sure your form is on point even when you're really tired.

For a full chest workout, do this 7-8 times. Take 60-90 seconds rest between sets.

And that's it! Maximum "work" and results in your chest and minimum time…which is what I'm all about.

And if you want to get ripped and build muscles fast, check out this video

In this video, you'll see why many guys out there are getting little to no result with their current workouts. It's really comes down 1 major mistake that 95% of all guys are making.

I'll show you how I use Afterburn workouts and how to avoid this 1 mistake to build hard solid muscles, burn stubborn belly, and get six pack abs. And, I'll show you specific ways you can start changing up your workouts today and get ripped faster with the Afterburn.

Is Afterburn Training the most effective shortcut to building muscle and getting ripped? Watch this video and decide for yourself!

Train hard,

Mike

PS — Use this link to share on Facebook with friends!

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46 comments
  1. stepfour / October 19, 2015

    this really killed me… by the third set I was doing girl pushups… then
    I was doing seal pushups. by the seventh set I was lying there barely
    lifting my chest and head… I’m pathetic! but I look forward to improving

    • goodshoes07 / November 27, 2015

      Haha seal push ups I never heard that

    • Tomzilla / December 25, 2015

      +goodshoes07 me too 😀 i burst out laughing haha

    • conor cullen / May 18, 2016

      can i recoment you start boxing it is really good for building upper body
      strenght while also working on cardio at the same time

    • SpykeZ0129 / July 4, 2016

      good god I started wheezing from laughing

    • Marlon Alcaraz / July 16, 2016

      Your not alone

  2. Tanguy Sanchez / December 19, 2015

    +SixPackShortcuts If i don’t have a bench at home, can i do this on the
    floor ?

    • jamie hallberg / January 20, 2016

      Lol I use like a coffee table or my bed heh

    • Tanguy Sanchez / January 21, 2016

      +jamie hallberg It’s fine, i bought a bench now xD

  3. Skypup / April 29, 2016

    does this work too if you wanna get rid of fat on your chest?

    • The Pepeknd / May 22, 2016

      Do high repz

    • Didan Roberts / July 7, 2016

      +The Pepeknd high reps on small weight and small reps on heavy weight

    • Skypup / July 7, 2016

      +Didan Roberts thanks friends

    • Adam Forster / July 13, 2016

      +Skypup you can spot attack fat.

  4. quake4tt / May 8, 2016

    Could you tell us how to breathe?

    • LeagueOfSean / June 25, 2016

      +{ Ace-Kid97 } In through the nose out through the mouth.

    • Dionis Syziu / June 27, 2016

      yes i dont know it but its the most important

    • Didan Roberts / July 7, 2016

      Exhale first then in hale

  5. Not_A_Gamer / May 22, 2016

    How many days should I do this for and resting times?

    • Xpliven - Riven is Senpai / June 18, 2016

      Just rest how much you need to, when improving you can minimize the resting
      periods

    • Didan Roberts / July 7, 2016

      Try adding on 3 a day I started and have been going for about 8 months

  6. HD Gaming v1 / June 8, 2016

    Vanoss is that you?

  7. josh richardson / June 13, 2016

    can you use 1 dumbell for pullovers

    • ikjot singh / June 25, 2016

      Yes,yo can use 1 dumbbell for pullovers +joshrichardson

  8. roland markland / June 20, 2016

    Hits the long head of the triceps as well.

    • Birder Ben / July 31, 2016

      Yeah, that and the forearms is where I was feeling it most.

  9. Just Gaming / June 23, 2016

    what do the call the thing beside the neck like a triangle thing kind of
    above the shoulders ?

    • Sahaj Kuldeep / July 1, 2016

      +Colton Zelkin thanx

    • Didan Roberts / July 7, 2016

      Adam’s apple only males get it

    • Didan Roberts / July 7, 2016

      It’s apart of developing for males

    • Just Gaming / July 7, 2016

      +Didan Roberts was talking about traps

  10. Ralf Kelendji / June 29, 2016

    Guys when im doing the second one i dont feel pain in my chest or on the
    only pain is my triceps help !!

    • Bight Flex / July 3, 2016

      That’s fine.

    • Just Draezy / July 8, 2016

      +Bight Flex is it normal that when i do chest exercices i only feel it in
      the shoulders and never in my chest?

    • Eli Donohue / July 10, 2016

      squeeze your shoulder blades together in the back which will arch your back
      a little bit and will put the stretch in your chest instead of you delts

  11. Steve Alex / June 29, 2016

    Does he not upload on this channel anymore where is his channel??

  12. KING KILLING / July 10, 2016

    After doing this workout, I felt my chest and triceps as excepted, but also
    my upper back… It’s like I already worked out my upper back… For my
    back workout (which is the day after chest), could I only work on my lower
    back? I feel as if my upper back has already been worked. I am unable to
    finish my full workout for the upper back section. Any advice?

  13. George White / July 15, 2016

    I can’t be bothered to do this but having it on my history looks good :D

    • George White / July 15, 2016

      Ok, I ended up doing it and my arms feel like jelly after 2 reps ?

  14. Σπυρος Σφηκας / July 20, 2016

    how many punds is the dumbels ?

  15. Σπυρος Σφηκας / July 20, 2016

    how many pounds are the dumbels pls answer me

  16. Breado n / July 20, 2016

    i shitted myself by the third set

  17. Alexander Smith / July 28, 2016

    I only have some 10 pound mini dumbbells will they still do some work?

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