Home Chest & Back Workout

I used to be FAT...here's how I finally got six pack abs:

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:


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

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Автор SYA ( назад)
sir iam only 16 years old and i am so skiny what should i do to get muscles
in short time pleas define me in one vedio or by reply pleas

Автор Sunny Blaze ( назад)
I'm a Teen. (15 years old).Will doing these exercises stunt my growth.

Автор eli 87 ( назад)

Автор khaledb77 ( назад)
thanks a lot man, great training for me

Автор Aaron Waud ( назад)
i have rhe same tv and stand :)

Автор alex briant ( назад)
can u make a video for working shoulder and back without equipment? as of
now im using those big water bottles as dumb bells but they kinda light

Автор Lalo Martinez ( назад)
what's the best workout for chest and shoulders and triceps?

Автор RaTaNa BoY ( назад)
what is the best time of workout morning or evening???

Автор Luke Emanuels ( назад)
this sounds like a song in one of the dbz movies

Автор I dont need your opinion ( назад)
Nice man you're diggin metal its the shit when you work out

I cant do push up why.

Автор Mirco Brunone ( назад)
How many kgs am i supposed to use?

Автор Sasuke Uchiha ( назад)
wew im sweating... doing this everyday before i go to bed xP

Автор Jack Sanchez ( назад)
Blake vapes

Автор Gloria Moreira ( назад)
........now this is porn for women......

Автор Trev x ( назад)
i do workouts for my chest with dumbells all the time. but its always my
arms that get the workout. i cant get it to where my chest is actually
being worked and is sore after im done. i need some help.

Автор Giovanny Gonzalez ( назад)
How many times a day should I do this?

Автор noob team ( назад)
Rate his legs...

Автор james cook ( назад)

Автор Michael Toma (2023 года назад)
hey man can u hmu i need to build my chest please

Автор BluePrintTrainer ( назад)
Solid split. I definitely will include some of this in my workouts.

Автор Bruno Magallanes ( назад)
What...isnt he doing, shoulders? Chest, shoulders and back?

Автор Aabba Yaabo Yaabay ( назад)
how many liter of water i take
srry am not speak englsh well
any way tanks guys

Автор snooze123321 ( назад)
What KG weighs do you use?
And what would you recommend for a new starter to use of KG weighs? (Age
17, about 175 hight, and weight 69kg).
Please Help me out quick brah <3

Автор Nname Withheld ( назад)
He used to get straight to the exercises like this. Now he just talks and

Автор Vainglory - RawkerLUUjr ( назад)
Hey I was doing the first exercise and it was pretty hard. I adjusted it to
my liking and was gonna do 5 reps in 3 sets. In the last set, my right
elbow starting stinging. The part of the triceps that is closest to your
elbow. Help!

Автор Johan Aarnoudse ( назад)
Hey I have a question: does anyone know how heavy those dumbbels he uses

Автор JingWei Chen ( назад)
this is more likely a shoulder exercise instead of back

Автор KatsoulatorSkate ( назад)

Автор spencer packer ( назад)
On the bent over side lats i can realy feel it in my chest is that normal?
If not what can i do to improve?

Автор Mehru Nissa ( назад)
Can girls tried these exercises

Автор Mister Mclaren ( назад)
i've tried this yesterday. this is fvckin brutal

Автор hakimluqq 25 ( назад)
Nice body man

Автор Grant Revel ( назад)
why are you so small your such a bitch

Автор Daniel Bautista (292 года назад)

Автор Strength in Manlets ( назад)
WOW! He is one sexy Chinese scientist from ancient China!

Автор Mary ( назад)
Good resource.


Автор Frazer Gayapersad ( назад)
Just finished this workout, really feeling it across the lats.

Автор Joe Matsuzawa ( назад)
should i do more reps if i only have light weights?

Автор Ma Rino ( назад)
Which of these exercises are for chest,and which are for back?

Автор Moutaa Madani (Hey Med) ( назад)
I hope it work I'm really skinny :')

Автор tismanassoutomuni ( назад)
if you want back excersise DEADLIFT
there is no good alternative

Автор Juan Gonzalez ( назад)
Man, I've always been a fatty and always struggled to lose weight. Just
watching this, really pumped me up! No homo, but I wanna be sculpted like
this Mike dude. Starting tomorrow, I'm a definitely get more active!!

Автор WeGottaSituation ( назад)
Good workout even with bitch weights.

Автор ButterBlater ( назад)
this is only a workout for bloody beginners like max 6 months training,
after that go to the real gym, you dont look like him when you do a pussy
workout like that!

Автор Vijay Singh ( назад)
Sir I am Daily Workout , I've been out on my stomach why I've been skinny.
Inside me there is still so much longer too fat

Автор randomdude1191 ( назад)
What annoys me is that he makes people think they can look like him doing
these silly light exercises. Sure, you can work up a sweat and burn
calories but this is not how you build muscle. Invest in a cheap gym or buy
a used barbell, a rack, and some plates and get an actual workout.

Автор Dee Woods ( назад)
some of those are for your shoulders... not your chest or back.... ?...

Автор Ma Rino ( назад)
How many times needs to repeat all excesrises?

Автор TheDoggyStylee ( назад)
more like chest and shoulder workout

Автор Muhammad Awais ( назад)
Can I know the weight of your dumbbells plz?

Автор António Bejarano ( назад)
I am looking for a home workout and this guy is not making things any
easier why do you have 4 completely different videos for the Sam work your
so confusing

Автор kim braun ( назад)
how many sets should i do per day?

Автор xiaopang254 ( назад)
1 set each?

Автор pritam sarma ( назад)
You are Great Mike!, but the problem is I have only Dumbbell.
I want to know that is there any one dumbbell chest exercise???? I am
following your every chest exercise!

Автор Titus Burbank ( назад)
When do u do this workout like every other day or every day or what?

Автор Hamza Kilic ( назад)
"Sixpack shortcuts"?? I bet he missed his shortcut cause he aint got one??

Автор abdallah rechache ( назад)
You are the Best

Автор FearPete97 ( назад)
Where is the back exercise good morning are for hamstrings and all the
lateral raises are for shoulders?

Автор Aussie Nomad ( назад)
Did this guy miss leg day?

Автор Mes Yaner ( назад)

Автор bisCuiT ( назад)
Oh Mike, it seems like a lifetime ago when you were only slightly up

Автор Ty J ( назад)
Those dislikes are probably some jelous fat cunts who know they cant do
this shit and never will be able to

Автор llora1000 ( назад)
Now you know I can't do that. This is not the place for me. I just subbed
to watch you lol....

Автор Amplyfii ( назад)
Lol I'm 14 and skinny and not too strong and the push up thing at the
beginning was hard lol

Автор Kaspars Kalnins ( назад)
for how long time its need to do,and how to train the abdominal muscles
effectively because my weight is to musch

Автор santa tomi ( назад)
very good bradar

Автор Gosn Ognjen Silni (Srpski Zmaj) ( назад)
Can someone confirm this realy works? :))

Автор ishwar bhattarai ( назад)
If you have been trying to shed fat, you should search google for Stupid
Simple Slimming. That can help you get the body you deserve.

Автор rote45 ( назад)
If i do with a 55 lb dumbbell will I have better results or not

Автор ShawnRector ( назад)

Автор Defecio Stoglin ( назад)
Awesome Vid Bro...I'm gonna try and put this into motion for myself

Автор Scott Lyons ( назад)
Do you do the six exercises once or keep going until you wear out? How many
times a day is recommended to do this to get the best benefit?

Автор Alexander kreiberg ( назад)
Hos long time does it take before you actually have Big pegs

Автор Desmond Koranteng ( назад)
Can u do some leg workouts thanks.

Автор Connor Anderson ( назад)
How bout u do some leg workouts too

Автор Daniel Piper ( назад)
How many times should I repeat the workout?

Автор Justin Skyberg ( назад)
on this should you use heavy weights or light weights?

Автор Color Face ( назад)
I'm sorry but I'm a girl and I just needed to look at you working out(:

Автор zappzoe ( назад)
if you can do about max 8-10 lifts that pretty good. more then that and you
can get heavier weight. you can also mix and work 12-14 lifts with lighter
weight. you become less explosive in strength and more endurance then
though. depends what you want more. strength or endurance best of both
worlds i'd say is workout with your own body, like the bar brothers... but
that's my personal opinion. 

Автор Suman Giri ( назад)
If you desire to burn calories fast, you should google Exyph Fat Loss. That
can help you get the body you deserve.

Автор waqas z ( назад)
does doing weights on chest affect your growth 

Автор Luka Wan ( назад)
nice house

Автор Austin Snyder ( назад)
Do these also help the side muscles

Автор anayaperro ( назад)
I subscribed bro you're the shit man and deserve all of your subscribers

Автор dinesh thapa ( назад)
If you desire to build muscle, you should look up on google Max Muscle
Method. That can help you get the body you deserve.

Автор Makedonija Vecna ( назад)
how kg are weights?

Автор _the _inventor ( назад)
do you also now somthing for butt muscle

Автор Nicola Tobia ( назад)
after workout

Автор luK KAS ( назад)
Awesome workouts !! 

Автор singhisking115 ( назад)
I have a question, do you take any protein after or before each workout?

Автор singhisking115 ( назад)
I havea.

Автор sanjay thakur ( назад)
if you dudes hope to get ripped immediately without wasting a one another
minute in the gym, then you have to keep an eye on this video tutorial
SIXPP.COM That’s what happens when you force someone to choose. Maybe they
pick option A, maybe they pick option B, but most will go for a third
option that isn’t asking them to pick favorites in the first

Автор ConfessionOfABeautyBoy ( назад)
Thanks for the video mate! What weight did you use in this workout?

Автор (Show the comment) ( назад)
where can i get some dumbbells like that?

Автор dalin hu ( назад)
very useful, great. but for six pack. it is not easy to me, 

Автор heuston aiman ( назад)
Can i do dumbell press without the bench

Автор Prashant Tripathi ( назад)
if you boys need to get ripped a lot faster without spending a single extra
minute in the gym, then you really want to look closely this online video
SIXPP.COM Mortal lovers must not try to remain at the first step; for
lasting passion is the dream of a harlot and from it we wake in despair.

Автор natere123 ( назад)
having a lot of muscle will protect you from injuries from sports or any
other phisical activity

Автор Aisha Gill ( назад)
I already told you. i know the bad fat is the reason that stopping 6 pack
coming outside even we work out well. Between do you know about the 7 odd
foods that kill belly fat if you don't know about them you must see this.
get to know here goo.gl/reRTQs?=nertr

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