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 Ma Rino (1 месяц)
How many times needs to repeat all excesrises?

Автор tynij22449 (5 месяцев)
Those dislikes are probably some jelous fat cunts who know they cant do
this shit and never will be able to

Автор Chandri Sene (1 день)
Hello there! Have you considered Cobrian Ripped Abs Workout (do a google
search)? Ive heard some extraordinary things about it and my m8 achieved
great results with it.

Автор Pratap Lama (24 дня)
Do you make these costly mistakes in your weight loss regimen? Just google
Fat Blast Furnace to find out.

Автор Rob Tom (24 дня)
Thanks mate! I will try your work out for my chest tomorrow. Any
suggestion for the no. of repetitions? Regards.

Автор randomdude1191 (28 дней)
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 Muhammad Arif Ramadhan (1 месяц)
Home chest and back workout at home

Автор Dee Woods (1 месяц)
some of those are for your shoulders... not your chest or back.... ?...

Автор TheDoggyStylee (1 месяц)
more like chest and shoulder workout

Автор Muhammad Awais (1 месяц)
Can I know the weight of your dumbbells plz?

Автор keith coye (1 месяц)
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 Aussie Nomad (4 месяца)
Did this guy miss leg day?

Автор kim braun (2 месяца)
how many sets should i do per day?

Автор MrMillerMLG (5 месяцев)
Lol I'm 14 and skinny and not too strong and the push up thing at the
beginning was hard lol

Автор xiaopang254 (2 месяца)
1 set each?

Автор Srpski Zmaj (7 месяцев)
Can someone confirm this realy works? :))

Автор pritam sarma (2 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 Leroy Jenkins (3 месяца)
you play the guitar mike?

Автор Majd Aqel (3 месяца)
Great video ,
If anyone else is uncover the best tips for building your muscles try *Awsomic
Muscle Builder* ( search on google)?
Ive heard some pretty good things about it and my neighbor got amazing
results with it. 

Автор slayer11447788 (3 месяца)
When do u do this workout like every other day or every day or what?

Автор Hamza Kilic (3 месяца)
"Sixpack shortcuts"?? I bet he missed his shortcut cause he aint got one??

Автор abdallah rechache (3 месяца)
You are the Best

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

Автор Alan Medina (3 месяца)
Aye if anyone can help what's thename of the song or music? Sounds great!!

Автор pastol gurung (3 месяца)
Everybody has the valuable gift to build muscle--but few actually use it.
Go Google Muscle Maker Method and discover how to utilize your gift.

Автор Alexander kreiberg (8 месяцев)
Hos long time does it take before you actually have Big pegs

Автор Kaspars Kalnins (5 месяцев)
for how long time its need to do,and how to train the abdominal muscles
effectively because my weight is to musch

Автор Pranav Agrawal (5 месяцев)
This almost-magical weight burning strategy burns weight faster than any
powders, pills, or potions. Go Google Fat Blast Furnace to find out more.

Автор carrom 4 (5 месяцев)
Have you ever heard of someone average shedding weight--and delighting in 3
full scrumptious meals at the same time? Copy and paste into google
Skinnimaker System to discover more.

Автор annoy ment (4 месяца)
i find it funny how many people advertise here by saying you should look
something up in google

Автор mazhar rehman (4 месяца)
Lots of steroid users like this guy making stuff up as they go along. Not
on steroids you say. The UK government estimates 60, 000 UK users and gave
out a needle sharing warning recently. If you want to use no problem.
...just dont lie about it and make dodgy videos. 

Автор Mesrop Andranikyan (4 месяца)

Автор Max JC (4 месяца)
This 6 exercise can do how many time in each day ????

Автор Mike Pelky (4 месяца)
one thing i will give Mike Chang credit for is proving the vast majority of
this world are mindless sheep, look at the fuckin views he gets for this
garbage shit, do you people really think you gonna get ripped doing a 3
minute workout once in a while?

Автор Matthew de Lima (4 месяца)
Oh Mike, it seems like a lifetime ago when you were only slightly up

Автор mazhar rehman (4 месяца)
Lots of steroid users like this guy making stuff up as they go along. Not
on steroids you say. The UK government estimates 60, 000 UK users and gave
out a needle sharing warning recently. If you want to use no problem.
...just dont lie about it and make dodgy videos. 

Автор llora1000 (5 месяцев)
Now you know I can't do that. This is not the place for me. I just subbed
to watch you lol....

Автор Andreas Backlund (5 месяцев)
How much is this guy paying for ads? keeps popping up everywhere and ím
sick of it

Автор santa tomi (6 месяцев)
very good bradar

Автор ishwar bhattarai (7 месяцев)
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 (7 месяцев)
If i do with a 55 lb dumbbell will I have better results or not

Автор Dipesh Shrestha (7 месяцев)
It would be a shame if you did not bulk up when other regular people
accomplish it so easily with Morsch Muscle Madness (Look it up on google).

Автор ShawnRector (7 месяцев)

Автор Yaman Kunwar (7 месяцев)
Copy and paste into google Max Muscle Method to find out how a unique
discovery made a regular guy ripped.

Автор Defecio Stoglin (7 месяцев)
Awesome Vid Bro...I'm gonna try and put this into motion for myself

Автор Juan Diaz (8 месяцев)
He fucking advertises his products non stop, he could make money of the
channel alone with the subscriptions he has. He has also said it himself
that he is a certified personal trainer. He doesn't do what he preaches.
There is a video called mike Chang's actual chest and bicep workout. He has
like 4 different products that he used to "transform" . He used monster
mass, afterburn fuel, six pack shortcuts, and insane home fate loss. Does
this not sound suspicious? if you look at his program vids he reuses before
and after pics from different clients, I've seen Dan rose in 3 of them.
copy and paste to take mike down

Автор Dipesh Shrestha (7 месяцев)
It would be a shame if you did not bulk up when other regular people
accomplish it so easily with Morsch Muscle Madness (Look it up on google).

Автор Scott Lyons (8 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 Desmond Koranteng (8 месяцев)
Can u do some leg workouts thanks.

Автор Connor Anderson (9 месяцев)
How bout u do some leg workouts too

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