4
4
CHEST EXERCISES
WITH DUMBBELLS
Chest Workout
Why train your chest muscles?
The chest is often under-trained by women, but it's important! A strong chest:
✅ Supports Good Posture
✅ Builds Defined Arms
Chest Workout
1
CHEST PRESS
Targets:
Chest (pecs),
shoulders (deltoids) and
triceps.
When done with heavy
weights, chest presses will
build strength fast.
2
CHEST
FLY
Targets:
Upper arms,
chest, shoulders, abs and
core.
3
SVEND PRESS
Targets:
All heads of the shoulder muscles (anterior deltoid, medial deltoid),
chest muscles, abs + core.
4
REVERSE
GRIP
PRESS
Targets:
Pectorals (chest), deltoids (shoulders), and
triceps.
Screenshot
Workout
1. Chest Press
2. Chest Fly
3. Svend Press
4. Reverse Grip Press
DO IT:
Strict Sets. 40 seconds work, 20 seconds rest.
Chest Workout
Try these moves
In a 25-MINUTE CHEST
WORKOUT
AT HOME!
Chest Workout
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