Home Chest & Back Workout

six pack shortcut exposed:

http://sixpackshortcuts.com/?c=3&k=35

In this video I show you a quick home workout you can do for chest and back. This is a great workout to get started with at home if you don't have a gym membership. And I will sometimes do this workout when I don't have time to go to the gym, or when I'm traveling and don't have gym access.

Here's the workout:

SIDE TO SIDE PUSHUPS -- 10 REPS. Move your hands wide apart as you go down, and close together when you reach the top of the pushup. Alternate sides, so that you are traveling side to side as you do your pushups.

DUMBBELL FLYS -- 10 REPS. Move the dumbbells up and down in a CIRCULAR motion, not a PRESSING motion like a bench pres. Keep your arms slightly bent. Isolate your chest as much as possible -- you should feel your chest muscles squeezing together as you do this, and minimal tricep involvement.

BENT ARM SIDE LATERAL -- 10 REPS. Keep your arms bent at a 90 degree angle. Raise your arms upwards and to the side. You should feel this in your deltoid (shoulder) muscles primarily. If you are advanced, do this explosively like I do in the video. If you're a beginner, use slower, more strict form and isolate your shoulders more. Be careful with too much back involvement if you're first starting off (it may lead to injury if you're not conditioned to explosive weight lifting moves).

BENT OVER SIDE LATERAL -- 10 REPS. Bend over at a 90 degree angle, so that your back is flat like a table top. You should feel a stretch in your hamstrings as you do this. In this position, contract the muscles of your back to bring the dumbbells upwards in a circular motion. Really contract your back as much as possible at the top of the repetition to get the most out of it. Again, use more strict, slow form than I do in this video if you are a beginner -- use more explosive form if you are advanced.

DUMBBELL FRONT RAISES TO CEILING -- 10 REPS. Keeping your arms bent VERY slightly (almost straight), raise the dumbbells from your legs to vertically above your head. Once again, use strict form if you are a beginner and do not initiate the movement with momentum from your back. If you are advanced, explode from the bottom with a small amount of back involvement, and use a heavier weight.

DUMBBELL GOOD MORNINGS -- 10 REPS. Hold the dumbell to your chest. Bend over from your hips, being careful not to round your back excessively. Go down until you feel a stretch in your hamstring, then keeping your back straight return to the standing position.

And that's it! You can do this once for a quick workout, or 3x for a more thorough workout.

LEAVE ME A COMMENT below to let me know how you liked this workout! And be sure to SUBSCRIBE to ensure you always get the latest videos we post here.

Thanks guys, and I will talk to you in the comments to answer any questions!

And if you want to take the fast track to getting a ripped body and abs, I recommend checking out the "Afterburn Training" video on my site. It shows you my breakthrough training technique that I use to build muscle while staying very lean, and eating tons of food.

Check it out:

http://sixpackshortcuts.com/?c=3&k=35

PS -- Use this link to share this video with your friends!
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Category:

Howto & Style

Tags:

• home
• workout
• exercise
• home workout
• home exercise
• chest
• back
• shoulders
• deltoids
• biceps
• triceps
• p90x
• insanity
• bodybuilding
• muscle
• steroids
• home chest workout
• home back workout
• dumbbell
• no equipment

[SPUNKKK]

How long does it take to build a body like that? I have until Monday.

[Tribalfunkstudios]

I've been following all of your workout and eating plans, and i'm seeing great results! My body looks great and I have a large boost in my confidence. Thanks sixpackshortcuts! Just in time for my senior prom

[trustno1nes]

@savan213 shut the hell up

[savan213]

I bought this workout program, and it requires you to go to the gym for the first day, or you need alot of equipment, I DO NOT RECOMEND IT!

[elnino559]

Great! I put together a comprehensive video per requests from people at my gym. It's based on solid and up-to-date research, detailing diet, cardio, and resistance strategies. Will help beginners as well as the advanced. Plenty of links and a pdf link of the video as well. It's called "Exercise Strategy: how to get in shape FAST." Hope this helps!

[RawandQ]

Whats the song played at the back ground? I like training with it

[chihuahua1o1]

thaks for the new worck out tips

[nykidd2347]

tery cruz broght me here

[rauliuxas]

beginer chest and triceps easy workout

watch?v=AgE4G1cqcec&context=C3­2ade8fADOEgsToPDskLsHBodeTXZjM­kjLV-M4irX

[garerern]

@hempire77 Thanks!!

[hempire77]

@garerern

he says do this "nonstop and backto back" so if your doing that, constantly holding and gripping the weights keeps continual intensity on your forearms. Meanwhile your chest back and shoulders get breaks. I would start integrating regular forearm stretching before this workout and consider putting the weights down for a breath between certain exercises that really gas your forearms. This will ensure you can grip the weight long enough to work the bigger+ targeted muscle group

[hempire77]

@howgetfreestuff

Although I'm not the jacked dude in the vid I hope that helps