5

CHEST WORKOUT 

If you struggle with push-ups or really would rather just skip them, this at-home dumbbell chest workout for women is a great option.

THAT AREN'T PUSH-UPS! 

BEST CHEST EXERCISES

Do you struggle with push-ups?! 

✅  If your answer is yes, have no fear you are not alone! 

Push-ups are a sign of strength, but they aren't the ONLY way to strengthen the chest muscles.

1

CHEST PRESS

Start with arms extended and slowly lower to goal post position. 

2

ROLL UP PRESS OUT 

How does this work the chest?  By using dumbbells, you are using the pectorals to press the weights forward. 

3

STRAIGHT ARM PRESS BACK 

How to perform?  Keeping the chest open, keep the arms straight and press the arms back! 

4

CHEST  FLY 

Using the same muscles as a push-up, the dumbbells provide resistance to squeeze the chest to bring the weights back to heart center. 

5

PLANK  WALK OUT 

Muscles Being Worked?:  Core, glutes, quads and most importantly the chest. By walking out to a plank position you're using the front side of the upper body! 

SCREENSHOT THE WORKOUT 

1. Chest Press  2. Roll Up Press Out  3. Straight Arm Press Back  4. Chest Fly  5. Plank Walk Outs  DO IT:  30 seconds each move - into one another  Repeat x 3 sets 

This workout gives you an idea of how to work the chest without having to do a single push-up! YAY! 

And if push-ups show up in your next workout, you can swap them out for any of these 5 exercises!

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