Quick At Home Workouts – 15 Minute Chest Workout

As you go about designing a home workout program for yourself, you need to make sure that you are giving each main muscle group a proper amount of focus and attention.

The chest is one of the biggest upper body muscles, so one that you will without a doubt want to put a good amount of focus on. By using smart movements, you can see good results. Some women neglect chest work, thinking it will make them look manlier, when really, a good chest program can help give you even more cleavage, boosting your feminine appearance.

Here’s the workout program to follow.

The Workout

Perform each of the following exercises, doing the sets and reps indicated in the table.

Exercise Reps Sets Rest
Flat Dumbbell Press 10 3 45 seconds
Dumbbell Chest Fly 12 2 30 seconds
Push-Ups 10 3 45 seconds
Incline Push-Ups 10 2 30 seconds

The Exercises

Below is how to perform each exercise – be sure that you maintain good form throughout in order to get the results that you’re looking for.

Flat Dumbbell Chest Press

Lie flat down on the floor or if you have one, a bench.  Hold a set of dumbbells, one in either hand and then bring them up so they are just above the shoulders.  From this position, press them directly up towards the ceiling until the elbows are extended but not locked.

Pause for a second and then slowly lower the weights until they are down by your chest once again.

Pause and then press back up to do the next rep.

Dumbbell Chest Fly

Lie flat down on a bench once again, this time holding a set of dumbbells, one in each hand, lifted directly above the body with the hands together.

From there, lower the arms down to the sides of the body, keeping a slight bend in the elbows as you do.  You should be doing a reverse hugging motion with this exercise.

Only go until the arms are just above a 90 degree angle and then bring them back up to the start again to complete the rep. Going any lower than this would place great strain on the joints, so avoid doing so to stay injury free.


The push-up is a classic chest builder and should be a part of any program. Place the hands down beneath you, shoulder width or slightly wider apart, balancing on your knees or toes depending on how strong you are.

Slowly lower yourself down to the ground, pausing when your sternum is almost touching.  From here, push back up again to complete the rep.

Incline Push-Ups

To perform the incline push-up, the last exercise of this workout, do it the same way you would a standard push-up only this time, place the hands up on a chair or ledge of sort, about 1-2 feet off the ground.

Try this workout 1 to 2 times a week along with or instead of the Arm Workout. So keep these exercises in mind next time you’re gearing up for a chest workout. Make sure you aren’t overlooking this vital body part to train.


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