AT HOME CHEST WORKOUT 

UPPER BODY WORKOUT  WITH NO PUSH-UPS! 

Chris Freytag, CPT 

1

CHEST PRESS 

One of the best ways to work the chest using dumbbells

2

ROLL UP  PRESS OUT 

BONUS: This move also works your core at the same time!  

3

REVERSE  GRIP ROW 

TIP: Draw your elbows back and dumbbells towards your hips to engage the lats.

4

INCHWORM 

Stand tall, roll down and walk your hands out to a plank position. 

5

CHEST FLY 

Open chest muscles, draw your low back into the ground and open arms wide.

Try these 5 dumbbell  exercises in a Chest Workout without Push-Ups!  

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