I’ve gotta give Mike Chang credit. He definitely provides a wide selection of home workouts for his fans. Good for him. Not everyone has access to a local gym or could even afford one. Plus, some people just don’t know how to make the time to go to the gym (including the commute), and they’re much more likely to do a quick workout at home. And the reality is that this is a lot better than nothing.
Now, in this workout, you’ll find a moderate to high intensity bicep and chest workout that also includes some core demands as well. Check it out.
Video Title: Home Chest & Bicep Workout
Video Description: Hey Guys, Mike Chang here and I want to welcome you to my home for a crazy chest and bicep workout. This workout is really going to help bring out the definition in your chest, biceps and even your abs. Definition is the key to looking ripped and muscular, along with the intensity of this workout you’re really going to see your chest and arms pumped up.
Home Chest and Bicep Workout Summary
Instructions: Repeat the following circuit as many times you can for 10 minutes, resting for 15-30 seconds between rounds/circuits (no rest between exercises):
4 second pushups – 10 reps
Dumbbell bicep curls on knees – 10 reps
Dynamic pushups – 10 reps
Dumbbell front raises (underhand grip) – 10 reps
Mike suggests “doing this workout a couple of times a week to really get your chest and biceps huge.” I don’t know how “huge” you’ll get from it, but it’s a decent little workout for the right person. Just don’t expect to win the Mr. Universe title anytime soon if this is one of your go-to workouts.
Don’t think for a minute that knee pushups can’t be hard. Or, even worse, that they’re “girl pushups.” As if. They can be very challenging, especially when they’re done in a circuit fashion like this. That said, if they’re too easy, you can always do regular pushups, or decline pushups with your hands elevated on a bench or step. Or, wear a weight vest or backpack. Going slowly during the lowering phase is a great way to build muscle. So, this is a good one!
Now, I don’t know why Mike insists on doing the bicep curls and dumbbell raises on your knees. Why not just do them standing? It’s a more practical and functional position – not to mention that it’ll be a little easier on your knees, too. Of course, you can do them any way you like. We’re talking a relatively trivial detail here, in the grand scheme of things. But eventually, details do start to matter (like once you get older)
Dynamic pushups are a new one for me. I’ve seen this type of thing done in some of those calisthenics free-style competitions, but never as a conditioning exercise. I’m not sure how this targets the chest any more than regular pushups (other than that they’re done with a fast, almost plyometric tempo), but I can see that it’ll work the legs and core in a unique way. Props.
Front raises are a little bit outside of my usual recommendations because I think there are much better ways to train the chest and shoulders, but they’re certainly not a bad exercise. Just don’t do them like Mike does in this video. Keep your shoulders packed down (ie stabilized on your torso), and don’t strain your neck either. Always maintain good spinal alignment.
I do like that Mike recommends setting a timer to do this workout for 10 minutes total. I’ve found this to be a great mental strategy for fitting a lot of work into a short workout. Because the fact is, if you’ve only got 10 minutes to train, then you’d better make it count.
Now, if you enjoyed this workout, then you’ll probably love Mike Chang’s complete workout program. And lucky for you, I put together a complete, and most importantly, honest Six Pack Shortcuts Review to help you figure out if it’s right for you or not.