Here’s an easy and simple chest workout you can do at home and all you need to make it work and annihilate your chest is a bench, a barbell and some dumbells… isn’t that all you need for a bodybuilding workout for your home gym anyway?
Start off with a decent warm up…
On days that I hit chest I usually warm up with some kind of machine press movement but since this is a bodybuilding workout for your home gym I’m going to start off with some elevated push ups.
You do elevated push ups the same way you do regular push ups only you elevate your legs by placing your toes on top of a bench or a chair or pretty much anything that’s a couple of feet off of the ground. This places additional stress on your upper and middle chest and is a great way to target your chest in your home gym.
Once you’re warmed up you can proceed to your first exercise which will be you guessed it the bench press. You’re going for three sets of 4-6 reps. We’re not messing around here… this is the portion of your bodybuilding workout where you’re focusing on getting stronger which will in turn make you bigger.
Once you’re done with those sets it’s time to get really serious… You’re going to do a compound set which is basically two exercises back to back and we’re going to take it up a notch by incorporating some pre-exhaust into this set as well. Yeah pretty much you can kiss your chest good-bye for the next few days if you do this bodybuilding workout right…
On the front half of this compound set you’re going to do flat bench flyes and on the back half you’re going to do incline bench press. If you don’t understand how compound sets and pre-exhaustion work check out this post here located at your home gym.
OK you’re almost home only 2 exercises and 6 sets to go…
Exercise number 3 is flat bench dumbbell presses and I want you to squeeze your chest at the top while holding the weight up there for a second and squeezing your lats together. 3 sets of 8 reps big guy.
Finish up your bodybuilding workout in your home gym with some elevated push ups. Yes the same ones you warmed up with… This is a great exercise for detailing your chest while working out at your home gym.
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