10 Minute Chest Workout Exercises That You Can Do Anywhere

An effective chest workout that can be done in 10 minutes, even if you don’t have access to any equipment? Yes, it’s possible! Learn how to do these exercises anywhere, and start building your chest muscles today!


Warm-Up


Before you start lifting weights, your muscles need to warm up. An easy way to do that is by doing jumping jacks. Jog in place, or do high knees if you want a challenge. For each exercise in your workout routine, perform 2 sets of 10 repetitions with a one-minute break between sets.


The Push-Up

Push-ups are a compound exercise that engages your chest, shoulders, triceps, and back muscles. Your chest muscles—pectorals—are key for pushing up off of your feet during push-ups. The goal of push-ups is to lower and raise yourself from a lying down position on your hands to an upright position on your hands with straight arms while maintaining proper form throughout. If you have access to a gym or other equipment, you can experiment with advanced variations that target different muscle groups. When performed correctly, push-ups strengthen major muscle groups in your upper body and increase overall endurance in your core abdominal and back muscles as well as those in your arms and shoulders. They also help you burn calories faster by building muscle mass in these critical areas of your body.


Flat Bench Dumbbell Press

Lie faceup on a flat bench with your feet planted firmly on the floor. Hold a dumbbell in each hand, palms facing each other, above your chest at arm's length (A). Lower both arms and chest toward the floor until you feel mild to moderate tension in pecs (B). Pause for one second, then press arms back up to start position. Perform 4 sets of 10 repetitions three times per week with two-minute rest between sets.


Dips on Chair or Bench

If you’re trying to sculpt your chest muscles, dips are one of your best options. You can do dips on a chair, at home, or even use a bench—anywhere there’s ample room for you to stretch out your arms and legs comfortably. Hold on to something sturdy for support, or go without. Slowly bend at your elbows until your lower arms (humerus) form a 90-degree angle with your upper arms (humerus). Lower yourself until you feel the tension in your chest muscles; then push yourself back up by straightening out your arms. Be sure not to lock out at either end—keep some tension in those joints. Repeat up to 10 times as part of a 10-minute chest workout exercise!


Incline Dumbbell Flyes (With 3 Different Angles)






Incline dumbbell flyes are a great chest exercise for targeting your upper and outer pectorals. To do incline dumbbell flyes, set up a bench at about 45 degrees. Grab a pair of dumbbells and lie on your back with your feet flat on the floor and knees bent at 90 degrees. Hold one weight in each hand, and spread your arms out to each side, palms facing in. Press both weights directly over your chest as you lower them until they’re next to your collarbone (at 90 degrees), then press them back up while keeping an arch in your lower back and allowing only slight movement at your elbow joints—really focus on getting the full range of motion by squeezing through your pecs as you raise the weights to shoulder level.


Negative Push-Ups (Lower Yourself)

If you’re short on time, don’t worry. You can still squeeze in a great chest workout. To make your chest workout more efficient and less boring, try using negative push-ups (lower yourself). Start in a high plank position on your hands with your body straight and your core contracted. Step one foot forward, lowering yourself towards the floor as you bend both elbows until your chest is about an inch above your hands. Pause for one second then slowly lower yourself back to starting position (push up). Repeat 20 times then switch sides. Take a 60-second break before continuing to negative triceps push-ups below.


Low Cable Crossover with Rope Attachment



Using a cable machine, begin with your arms straight out in front of you. Slowly bring them back together until they are just outside your chest. Your hands should form a 90-degree angle as you bring them in, and you should squeeze your chest muscles during the movement. Repeat 10 to 12 times on each side for 2 or 3 sets. If you don’t have access to a cable machine, do dumbbell flyes instead by doing lateral arm raises from a standing position—hold two 5-pound weights at arm's length and slowly lower them toward your shoulder, squeezing your chest muscles as they move closer to your body. Repeat 10 to 12 times on each side for 2 or 3 sets.


Cable Machine Flyes




Lie faceup on a flat bench. Grasp a straight bar attachment with an overhand grip, and extend your arms over your chest. This is your starting position. Pull the bar down to your collarbone as you breathe out, contract your pectoral muscles and hold them in at that position for a count of three seconds. Tip: When you reach failure, rest for 15 seconds before continuing to repeat until you have completed 10 sets.