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 WeGottaSituationGTL (13 дней)
Good workout even with bitch weights.

Автор ButterBlater (1 месяц)
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 tynij22449 (7 месяцев)
Those dislikes are probably some jelous fat cunts who know they cant do
this shit and never will be able to

Автор Ma Rino (3 месяца)
How many times needs to repeat all excesrises?

Автор GameGuyIvan (11 дней)
You look better with short hair.

Автор Srk Fan (26 дней)
How can i get a Flat Chest??

Автор Awesome Fitness Gym (29 дней)
Home Chest & Back Workout #awesomegym #stayawesome 

Автор Aussie Nomad (6 месяцев)
Did this guy miss leg day?

Автор Vijay Singh (1 месяц)
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 Leroy Jenkins (5 месяцев)
you play the guitar mike?

Автор Rob Tom (2 месяца)
Thanks mate! I will try your work out for my chest tomorrow. Any
suggestion for the no. of repetitions? Regards.

Автор randomdude1191 (3 месяца)
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 FearPete97 (5 месяцев)
Where is the back exercise good morning are for hamstrings and all the
lateral raises are for shoulders?

Автор Muhammad Arif Ramadhan (3 месяца)
Home chest and back workout at home

Автор Dee Woods (3 месяца)
some of those are for your shoulders... not your chest or back.... ?...

Автор TheDoggyStylee (3 месяца)
more like chest and shoulder workout

Автор Muhammad Awais (3 месяца)
Can I know the weight of your dumbbells plz?

Автор xiaopang254 (4 месяца)
1 set each?

Автор kim braun (4 месяца)
how many sets should i do per day?

Автор MrMillerMLG (7 месяцев)
Lol I'm 14 and skinny and not too strong and the push up thing at the
beginning was hard lol

Автор keith coye (3 месяца)
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 Kaspars Kalnins (7 месяцев)
for how long time its need to do,and how to train the abdominal muscles
effectively because my weight is to musch

Автор pritam sarma (4 месяца)
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 slayer11447788 (5 месяцев)
When do u do this workout like every other day or every day or what?

Автор Hamza Kilic (5 месяцев)
"Sixpack shortcuts"?? I bet he missed his shortcut cause he aint got one??

Автор Gosn Ognjen Silni (9 месяцев)
Can someone confirm this realy works? :))

Автор abdallah rechache (5 месяцев)
You are the Best

Автор Alan Medina (5 месяцев)
Aye if anyone can help what's thename of the song or music? Sounds great!!

Автор Mesrop Andranikyan (6 месяцев)

Автор Max JC (6 месяцев)
This 6 exercise can do how many time in each day ????

Автор bisCuiT (6 месяцев)
Oh Mike, it seems like a lifetime ago when you were only slightly up

Автор ShawnRector (9 месяцев)

Автор santa tomi (8 месяцев)
very good bradar

Автор rote45 (9 месяцев)
If i do with a 55 lb dumbbell will I have better results or not

Автор Defecio Stoglin (10 месяцев)
Awesome Vid Bro...I'm gonna try and put this into motion for myself

Автор Scott Lyons (10 месяцев)
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 (10 месяцев)
Hos long time does it take before you actually have Big pegs

Автор Desmond Koranteng (11 месяцев)
Can u do some leg workouts thanks.

Автор Connor Anderson (11 месяцев)
How bout u do some leg workouts too

Автор Daniel Piper (11 месяцев)
How many times should I repeat the workout?

Автор Justin Skyberg (11 месяцев)
on this should you use heavy weights or light weights?

Автор Jessica Jones (11 месяцев)
Thats what i like to see.

Автор llora1000 (7 месяцев)
Now you know I can't do that. This is not the place for me. I just subbed
to watch you lol....

Автор Alexander XiangJun (1 год)

Автор mamdouh mahmoud (1 год)
that's was really good but u know i have much fats in my chest and around
it and i do every thing i can't remove it so tell me a way please :D

Автор singhisking115 (1 год)
I havea.

Автор sean xavier (1 год)
lol no ...never doit,unless you wanna end up having problems with yr boobs
but the back exercise is unisexual

Автор Music Best Chanel (1 год)
only do it 4 times a week, your body has to rest atleast 2 days!

Автор Scott Ripley (1 год)
Now, what do you do if you have spinal issues?

Автор heuston aiman (1 год)
Can i do dumbell press without the bench

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