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1 min
 · 
6 exercises
Dumbbell Flat Bench Press
Dumbbell Pullovers
Incline Barbell Bench Chest Press
Incline Dumbbell Bench Chest Press
Knee Push-ups
Single Arm Chest Press
This Name your workout 1 min-minute gym workout plan effectively targets your back and chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Name your workout
1 min
 · 
6 exercises
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Dumbbell Flat Bench Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
  2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
  3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
  4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
  5. Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Sit on the seat with your upper chest just above the horizontal handles.
  2. Push the foot lever until you are able to grasp the lever.
  3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
  4. Release the foot lever and press the hand lever out until your arms are fully extended.
  5. Return the weight until your chest muscles are slightly stretched.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Dumbbell Pullovers
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
  1. Lie with your upper back perpendicular on a bench.
  2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
  3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
  4. Position the weight over your chest with your elbows slightly bent.
  5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
  6. To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
  • With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
  • Begin by raising the medicine ball upward above your head with both hands.
  • Keeping your elbows bent, forcefully throw the ball at the ground.
  • Catch the ball as it bounces back up, and bring it back up above your head.
  • Repeat this slam and catch movement.
Incline Barbell Bench Chest Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
  2. Sit on the bench placing your back firmly against the backrest.
  3. Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
  4. Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
  5. As you inhale, lower the barbell slowly until it touches your upper chest.
  6. Hold for a count of one while squeezing your chest muscles.
  7. Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
  8. Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
  2. Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
  3. Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
  5. Repeat.
Incline Dumbbell Bench Chest Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up an incline bench so the back rest is at about a 45 degree angle.
  2. Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
  3. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
  4. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
  5. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
  6. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
  7. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
  8. Hold for a count of one
  9. Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
  2. Sit on the bench placing your back firmly against the backrest.
  3. Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
  4. Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
  5. As you inhale, lower the barbell slowly until it touches your upper chest.
  6. Hold for a count of one while squeezing your chest muscles.
  7. Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
  8. Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
  2. Hold the handles with an overhand grip. Your arms should be outstretched.
  3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
  4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
  5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
  6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
  7. Repeat.
Knee Push-ups
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Single Arm Chest Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Sit on the front of a flat bench. Hold a dumbbell with both hands. Keep your core tight and back flat as you slowly lie back on the bench.
  2. Brace your core and turn your left arm out with the dumbbell. Place your other hand on your core. Your upper left arm should be parallel with the floor.
  3. Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
  4. Slowly lower back to the starting position and repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
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