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5-Minute Home Workout to Build a Bigger Chest - YouTube
Channel: BRIGHT SIDE
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[Music]
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hey guys do you have five minutes to
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spare and chest muscles you'd like to
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build up and tone great then I've got
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the perfect workout for you and don't
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worry you don't need to run to the gym
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to do these exercises just get in some
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comfortable clothes and let's give them
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a try exercise number one jumping jacks
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will first need to warm up and get your
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chest muscles ready to work
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jumping jacks also increase your stamina
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and burn calories the most important
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thing is to do them right so let's recap
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stand up straight with your feet
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together and your hands down by your
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sides then jump your feet out to the
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sides all while raising your arms up
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above your head follow that up by
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quickly jumping back into the initial
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position all clear
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awesome let's do ten for today ready and
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one two three four five six seven eight
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nine ten good just make sure to increase
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the number of reps as you get more used
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to the exercise ideally you should
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perform at least thirty jumping jacks
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per training but let's move on now that
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your blood pumping
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exercise number two push-ups an oldie
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but a goodie push-ups are a must-have in
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any exercise regimen if you're looking
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to sculpt your packs which are the main
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muscles in your chest the cool thing is
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that they also work your core muscles
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improve your posture and build up
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strength in your lower back and
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shoulders again it's all about the
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correct form lie on the floor belly down
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with your hands apart right under your
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shoulders and your feet hip-width apart
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then lift your body off the floor
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keeping it completely straight from
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there lower yourself back down without
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touching your body to the floor freeze
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for a sec and go back up again don't
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forget to breathe you should exhale as
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you go down and inhale when you go up
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now let's do it ten times on my count
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and one two three four five five four
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three two one
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great job hey I didn't goof you up with
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accounting did I as you get better at it
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you can make push-ups even more
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challenging by adding bricks under your
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crib this will give you a wider range of
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motion to really pump up those pecs
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exercise number three mountain climbers
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let's add to that core push-up form by
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involving the glutes quads hamstrings
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and core mountain climbers are also
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pretty aerobic so you'll burn calories
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and increase your stamina while hitting
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all those muscle groups to do them get
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into a push-up position with your arms
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and legs extended now bend your right
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knee and draw it closer to your chest
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freeze for a sack extend it back to the
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initial position and do the same thing
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with your left knee keep changing your
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knees like that as if you're running and
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make sure those abs are engaged and
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pulled in the entire time but enough
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chitchat let's get to it each time that
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right foot hits the floor that's one rep
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ready go
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why to
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three
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for
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five
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six seven eight nine and ten whoo that
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was intense right like with any exercise
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routine add reps as you build up your
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strength and stamina but for now let's
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keep chugging along exercise number four
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spider-man push-ups this exercise works
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pretty much the same as mountain
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climbers as far as balance goes you need
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to keep steady so your chest abdominal
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and shoulder muscles really have to work
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to achieve that so get into a push-up
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position again from there lower your
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body towards the floor just like you did
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with a regular pushup
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but now lift your right foot and swing
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your leg out sideways as well
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your goal is to touch your right elbow
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with your right knee lift your body back
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up again while returning that leg to the
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starting position and you guessed it do
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the same thing with your left knee and
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elbow you're gonna switch right left
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right and each knee touch on the right
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side is one full rep inhale when you
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lift exhale when you lower ready go one
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two three
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four five six seven eight nine and ten
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fantastic exercise number five single
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arm raises it's better to perform this
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exercise with dumbbells so you can
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either invite a couple of my friends or
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two bottles of water or anything with
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weight to it that you can comfortably
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grip will suffice two single arm races
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are great for sculpting your upper body
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and giving your chest the definition it
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needs this exercise engages your abs to
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your starting position should be lying
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on your back and holding a dumbbell in
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your right hand your elbow should be
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bent at a 90 degree angle with the
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weight facing toward the ceiling now
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press it directly over your chest by
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straightening out your arm hold it for a
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sec and then lower your arm back down
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hey easy peasy
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let's start with your right arm and one
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two three four five six seven
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eight nine ten now switch over to the
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left side ready and ten nine eight seven
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six five four three two one
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awesome don't put your weights away just
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yet we have two more exercises to go
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exercise number six circular arm raises
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why stick to up and down movements when
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you can take it to a full 360-degree
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journey circular dumbbell raises work
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the side muscles in and around your
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chest so this will really sculpt them
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out nicely start by lying on your back
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with your dumbbells or water bottles
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just outside your hips but instead of
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pressing them up this time you have to
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lift both of them at the same time from
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your hips right along the sides of your
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chest and over your head when you do
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that freeze for a sec and then return
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back to the starting position with the
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same circular movement out to the sides
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y'all set one full circle is one
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complete rep and go one two three four
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five six seven eight
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come on nine you got it
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tap whoo you're doing great keep that
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energy up for the last exercise exercise
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number seven inclined arm raises the
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grand finale of today's workout really
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packs a chest building punch inclined
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arm raises generate more muscle activity
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than push-ups and that's saying
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something they target your pectoralis
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chest muscles biceps triceps and
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deltoids just to name a few and I did
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ideally you should do this exercise on
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an incline to bench but not everybody
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has one of those at home so lying flat
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on your back will also suffice hold your
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dumbbells or water bottles in your hands
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with your elbows bent at 90 degrees and
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the dumbbells in line with your temples
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exhale and slowly press the weights up
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by straightening your arms over your
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chest freeze get back to the initial
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position and repeat all that over again
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just ten reps will do for today but feel
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free to add more in the future
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ready set go one two three pull those
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abs in four five six seven eight nine
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and ten you did it if your arms aren't
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feeling too rubbery then give yourself a
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pat on the back you deserve it now your
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job is simple come back to this workout
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at least two to three times a week be
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persistent and patient and enjoy your
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chest transformation just don't forget
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to share your results with me later good
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luck now
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do you know any other cool chest
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exercises tell me in the comments below
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remember to give this video a like share
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it with your friends and click Subscribe
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to always stay we're on the bright side
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of life
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