Snap Workout Chest


15 Min Chest Workout at Home Chest Workouts with Dumbbells Pectoral Exercises for Men & Women

Video taken from the channel: HASfit


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The Workout: 3 sets of 10-15 reps. 1. Smith Machine Bench Press. 2. Dumbbell Incline Press. 3. Seated Chest Press. 4. Machine Chest Fly. The Cool-down. End your workout routune with some ab work and stretching. 1. Straight Arm Plank (1 min.) 2. Bicycle crunches (30) 3. Elbow Plank (1 min.) 4. Stretching exercises for 3-5 minutes. The Workout: 8-10 reps of each exercise. Complete 3 sets of each superset and move on to the next. 1a. Bent-over barbell row. 1b.

Incline dumbbell chest press. 2a. Lat-pulldown. 2b. Flat bench dumbbell press. 3a.

Seated row. 3b. Flat bench dumbbell flys. The Cool-down: End your workout routine with stretching exercises for 3-5 minutes. You’ll need to use a bench at your Snap Fitness to do tricep dips.

Bend elbows to lower hips until your upper arm is parallel with floor. Focus on pushing elbows straight back. Bicep Hammer Curls – 1 minute. Have your palms facing in, so that your thumbs lift toward your shoulders using your full range of motion. On this day I hit a “Chest Chest Chest” workout at Snap Fitness “Gym Init Gym” Before I started the chest workout I decided to get in a few sets of squats with my Cousin who was doing a leg day.

Coupon code valid through January 3rd “STARTTODAY” Thank you so much for watching! I you enjoyed the video, please like, comment, subscribe, and share! For online coaching and personalized workout.

Slowly lift your weights to shoulder-level while keeping your elbows by your sides. Slowly lift back down to the starting position. Repeat 10 times for two or three sets.

Chest Fly: Grab a mat and lay on your back. Start with dumbbells facing upwards in each hand and arms extended out on the floor. The single-joint movement machines will isolate one or two muscles and consist of machines such as leg extensions and leg curls. Multi-joint movements will train a group of muscles during the exercise and consist of the leg press and chest press machines.

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The group fitness digital, technology system and wearable fitness trackers are perfect for individual fitness, gym. Diet & Fitness. One simple exercise routine to tone your flabby arms 03:26. Share this copied. Celebrity personal trainer Chris Powell has an easy exercise routine to tone flabby arms.

Feb. 22.

List of related literature:

The incline dumbbell press is my favorite move for developing the upper chest.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

For example, some multi­gyms come with a horizontal chest press; others come with a vertical chest press.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Start the movement with your hands just in front of your chest and press them upward (if you are using a bench press machine that requires you to lie on your back) or forward (if your bench press machine is vertical).

“The Time-Saver's Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results” by John Little
from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results
by John Little
Skyhorse, 2019

This transforms a simple chest press into a core exercise that is highly functional.

“Respiratory Muscle Training E-Book: Theory and Practice” by Alison McConnell
from Respiratory Muscle Training E-Book: Theory and Practice
by Alison McConnell
Elsevier Health Sciences, 2013

Both multi-joint exercises (horizontal, incline, and decline bench press) and single-joint exercises (horizontal, incline, and decline chest fly) are viable choices to develop the chest musculature.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

There are many ways to do a chest press, but I like this one best because using dumbbells helps you work your chest and arm strength equally.

“Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way” by Joe Yoon
from Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way
by Joe Yoon
St. Martin’s Publishing Group, 2020

• Continued Kinetic chain exercise • Start chest press • Sport-specific training

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

In a study comparing no tape, rigid tape (Endura Fix), and extrarigid tape (Endura Sport) applied to the lower trapezius of healthy participants, the authors found a reduction of muscle facilitation as opposed to the expected result of muscle facilitation in the taping condition.

“Rehabilitation of the Hand and Upper Extremity, E-Book” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio, Sheri Felder, Eon K Shin
from Rehabilitation of the Hand and Upper Extremity, E-Book
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2020

Variations There are two basic types of chest press machines.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

The chest program included here is specifically designed to help you achieve complete pectoral development as just outlined.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • It was funny when Dylan started to make fun of “action” ��. Lol and not to make fun of u but it’s just funny how u pronounce ice as oice. Lmao it’s just where ur from tho I guess…

  • David born with everything..genius, good looking, fuckin’ good genetic, rich..n also he got famous at young age…I hope my 19 year old life style like this��

  • So stupid, watching some guy do a full workout playing music without commentary. It’s Like watching a bikini girl swimming in a pool, learned nothing. Doesn’t surprise me that this insta influencer doesn’t try to teach anyone anything, just a look at me content. Complete waist of time.

  • Te has cargado la línea estética y anatómica con el tatuaje bro. Y no habrá vuelta atrás. Los que nos dedicamos al culto al cuerpo sabemos que los tatus quitan definición que es la prioridad de cualquier competidor. La filosofía de la estética debe proteger al cuerpo y llevarlo al máximo potencial, no mancharlo.

  • Greeting from Bali isle, Indonesia
    what’s up HasFit Tribe
    keep Our Spirit always High,
    Big thanks to Coach Kozak & Super Mom Claudia

    Warmest regards,

    senior men otw 70’s, daily work out is healthy


  • Esa barriguita de todo el tema. Ten cuidado que por fuera es todo espectacular pero los organanos delatan que las cosas no son tan bonitas. Pero como todo hay que decirlo, tienes a hora un fisico brutal

  • Sergi no se si el editor eres tu o el camara, pero queda re denso ver 15minutos mostrando cada serie de cada ejercicio entre posando en series sin nada hablado, o por lo menos yo lo vi asi, es mas entretenido escucharte hablar cualquier otra gilada antes que escuchar la msuica como si fuese un video motivacional

  • Ya lo e entendido todo,los chicos sin forma siguiendo a el más fuerte del gimnacio,se que puedo después de dañarme seriamente las articulaciones y llorar,pensé y pensé y lo e entendido ya se que hacer para estar como ustedes y asta más

  • Guys please, please, please stop with the ads during the workout!! I love you guys, you’re my favorite and I get making money but when you’re trying to workout along with you and the commercial ads (Not once, not twice but three times!) pop up and I’m in the middle of following along I have to finish counting it out while some commercial blares in the background and completely takes me out of it. We not have the still digital ads you can x out but don’t stop from the flow and workout like the actual commercials do. I’ve stopped watching others because of this so please don’t do that because I really like you guys. Cheers!

  • 08 August 2020
    Greeting from Bali island, country of Indonesia Archipelago with 16, 421 island around
    Awesome workout, day by day, week by week, month by month we do hasfit workout together from start until finish, trust us its work to Your Body, Heart & Soul.

    warmest regards, senior men otw to 70’s

  • I’m doing this workout as part of Week 3 of the 30 Day Strength Training Plan. I remember doing this workout in Week 1 and I felt like I was almost going to die. This week I made it through!!! It’s stuff like this that makes me proud that I’m sticking to the program. P.S. Claudia, you should make a video on how to get your partner to massage you after a hard work out. My muscles are so sore!

  • So, I left a comment a while back saying how I wanted to punch kozakck (sorry if the spelling’s wrong on that) but that I was pretty sure it meant he was doing his job right. While I didn’t actually want to punch him, I feel like it was still kind of a crappy thing to say considering all the other pointless cynicism in the world right now. So sorry man, and thanks for helpin’ me stay fit.

  • “am 61 yrs old from philippines…doing your workout during lockdown..feeling this chest and tricep workout…thanks coach.

  • I really enjoyed this workout! Thank you so much! I didn’t think I was able to do 20 elevated pushups after all those exercises, but I did it!

  • You guys go through the reps too fast! Would be more useful if you can slow each rep down, especially as the weights go up. It makes it inconvenient to keep pausing every time I’m out of sync.

  • Loving the banter between you guys! May you always be this healthy & happy. We’re an old happy married couple of 26 years and love to do your workouts together. You keep us fit and laughing what could be better?

  • Thanks HasFit team! I loved this superset strength workout ���� Oh my goodness! Talk about shaky arms and chest, I can actually hardly type this right now, I am shaking so much ���� This was exactly the strength session I wanted to add onto a 40 minute full body HIIT I did right before this.
    Thank you so much guys for all the great workouts, and all the time and effort you put into it. I appreciate it and love the results so much! ��������

  • Love the workout, Just one question, is it better to lower your weights at the beginning of the workout to try make it to the end of the complete workout or is it ok to push yourself more even if you can’t finish everything?

  • Been doing this for almost a month and the difference is incredible. This is a really, really great workout. Don’t feel bad if you cant do all 15 minutes, I couldn’t when I first started. Just gotta keep pushing yourself!

  • HASFit guys really providing good excercise programs that fits busy n free n old ones. Teqniques are good. Pls provide some combine excercise mix

  • Thanks so much for this great chest workout. Staying at home all day is not easy but your daily workout bring me into a good mood every day. Thanks from Germany.

  • Diet Plan called Custokebon Secrets kept appearing here on many youtube videos and I thought they were scam. However after my work buddy follow it, and finally lost lots of weight by using it without starving herself. I’m persuaded. You should not take my own word for it, search for Custokebon Secrets on google.

  • Wow guys! This was a super-duper chest workout! I think I am going to be sore tomorrow! You sure packed quite a lot into only 15 minutes, that’s for sure ��. I loved it, and I love you ��

  • Oh god, fantastic workout, can u pls give me some tips regarding pushups, even with the knees bent, i find it very difficult, thanks <3

  • Thanks coach! Killer workout. I know you have a diet plan to gain muscle but I’d like to know what someone with high metabolism, at 17 years old, should do to maximize my muscle building. Thanks!

  • Have y’all checked out their app? Love the workout programs. This was day 1 for me! Haven’t figured out how to cast to my tv via the app so I share the workout via text to myself then it open in YouTube (rather than me searching). There may be a simpler process but check out the app if you haven’t!

  • Good video. Shows the importance of dumbbells to make sure both sides are getting trained equally.

    In my gym it’s shocking how many straight bar lifter’s struggle with symmetry and equal strength on both sides.

  • My arms are dead…honestly
    I have to say something to you…After weights, push up was a killer hahaha
    And something else guys.My left arm didn’t want to cooperate with the other.
    I thought for a minute…hmmmm what’s going on here? What’s wrong with me?
    Please keep up the good job and help us find our hidden muscles
    Love you guys ❤

  • greeting from Bali isle, Indonesia.
    as coach Kozak said: Know Pain,
    Konw Gain, finished it HasFit Tribes,
    warmest regards, senior men, otw 70’s

  • I like to sit and listen to you in the background. Yes, I am doing your workouts regularly and it feels too good to stop, just like you promised.

  • Dude,the pain in your shoulder is because you are flaring your elbows out while pressing.You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75° to Bench Press pain-free.

  • hello my friend,i’m your new subscriber from the philippines..perfect execution to your chest program..keep it up my friend and goodluck!

  • Great workout Hasfit, as always. PS: you guys forgot about the last repetition in the Pullover+Pronate Kickback exercise, at 10:56 lol

  • Wow what a muscle building workout ;-). I am so glad of having discovered it among all those exercises. Thank you so much. This I am gonna repeat soon.

  • Hasfit is a game changer! much more intense, gets right into business, and kicks your butt in 30 minutes or less. Great work as always! ������

  • I did NOT want to workout today, but I forced myself through this workout, and I admit I didn’t push as hard as I could’ve and didn’t focus as much as I should’ve, but at least it’s done! <3 TY

  • I loved this workout!! I’m serious guys…y’all are my favorite and I feel so much burn from your workouts. I owe y’all so much!! thank you. Along with looking more toned, I’m getting so much stronger. I got cocky and tried to do those push up burnouts with my feet on my stability ball like Coach….lol got three reps in haha �� thanks guys. Bless you and your family

  • Coach I’ve been doing your workouts for several weeks now and I’ve frequently run into the same problem. I have one pair of dumbbell handles that are adjustable but not like the ones you have. They’re the traditional screw-lock dumbbell handles that you twist the lock, it comes out, you can add plates and then twist it on again and lock it. My problem is that I don’t have enough time during the 10-30 second breaks to do this whole process for both of my dumbbells in order to increase the weight. I don’t know what to do. Should I just pause the video and “extend” the breaks while I change the weight? Should I try and buy multiple dumbbell handles and try to prepare them all before my workout (although that way I don’t know if my plates will be enough)? Should I pick an average weight and just use that one throughout the workout? What do you suggest? Thank you so much!

  • Burnt out @ 22:20. Had done an upper body one in the morning so this was sort of a burn out for the day. 16.12.2017 6.54pm. #30DayMuscleBuilding

    And again. Another workout without a warm up or cool down. This time I came through your site and the day’s schedule didn’t have them. I’m just wondering how many of your views are going straight through without warm up or not cooling down.

  • Just did this and had the exact same problem with my left shoulder maybe rotator cuff. It was killing me. I toughed it out and finished each set but sometimes i wonder if I ended up doing more damage to it in the long run

  • So during the incline DB press he feels his shoulder screaming at him…and he continues to lift heavy? I did the same thing years ago, and ended up with a SLAP lesion and ruined my rotator cuff. Enjoy that shoulder surgery.

  • 2:46 skip the shit out of these kinds of exercises. You will hurt your rotator cuff and you’ll be on vitamin D3 and glutamine for a month or surgery.

  • I noticed the lagging left arm right away! I suffer the same but with the right arm. Rotator cuff. Best tips for helping relieve the pain?

  • Just completed the chest and triceps. I have to confess that I do walk in place or run in place on rests to try to keep it an active workout, however, the chest and triceps are resting. Are I making it non-muscle building by doing that or is it okay @hasfit?

  • Thanks Claudia and coach Kozak (hope I spelled that right!) I’ve been doing your various different workouts for a few weeks now and every workout is amazing and I’m starting to see results! You guys are awesome!!

  • Hy, coach!

    I do not have the time to go to the gym, and I can only allocate 1 hour in the morning before going to work. Can I gain weight with just 1 hour home workout a day?

    Best regards,

  • So I love the idea of cable fly’s on inclined bench, but in my gym this isn’t really possible due to not many of them, cable machines, so out of curiosity, what and how could I change this?

  • I appreciate that NEED is helping to pay the bills, but you need to lose that shirt once and awhile for your admirers… they have their needs, too.:-}

  • Greeting from Bali island, Indonesia Archipelago country with 16,461 island.
    awesome workout, great Coach Kozak, Supermom Claudia.
    thank you, thank you, thank you
    we apology can not send donation to Hasfit due to Jobless(already for 6 month),
    Bali is down on Tourism industry at this moment,
    we are wishing for new normal era.

    warmest regards,
    senior men, otw 70’s, daily workout is healthy, sunday break day

  • greeting from Bali isle.
    let’s movin on Has Fit Tribes
    HasFit awesome workout, big Thumb, many thanks to Coach Kozak & Claudia.
    Warmest regards
    senior men, otw to 70’s

  • Haven’t done this in a looong time!!!! LOVE IT!! EVen though it’s short it’s TOUGH!!! Can feel the burn! YES!! Thanks Coach and Claudia for an AMAZING workout!!! BLESSINGS!!!

  • My daughter Kristin hooked me up to your fitness workouts… After a pretty bad back and some internal injury, I am GETTIN’ IT BACK BABY!!! Thanks you guys <3... I still have pain, but I am getting my strength back and reshaping myself...So, from this ole' gal I thank you! Enjoy your banter back and forth and how you've helped me reclaiming my sense of self

  • I’ve been following the 30 day muscle building program 3 or 4 times through abd have been seeing great results! Ive been upping the weight, but I’ve hit a bit of a plateau. Mentally any phiscally. Thoughts on stepping/mixing it up? #hasfit @hasfit

  • This is one of my favourite workouts. I’ve been doing it regularly for well over a year and I’m still making progress.I’ve added a couple of modifications that might help other HASfitters. For the flys and floor presses I have my head and upper back on  a large cushion; that way I get more range of movement and it’s impossible to bounce off the floor (it’s an idea I got from an old HASfit workout). For the Sven press, I use a weight plate, and squeeze it with the palms of my hands, after the previous exercises, the burn in the chest is very intense, it’s tough but it makes the exercise even more effective.

  • do these work for increasing the width of your chest (not boobs, actual upper chest width, I look very emaciated there and my shoulders, like a bird chest)

  • I don’t have the power blocks so I found this workout a bit cumbersome and frustrating when using hexagon dumbbells and the old fashion dumbbells interchangeable dumbbells.

  • I love your workouts.. I have been following them since 2 weeks and already started seeing results.. plz keep uploading more videos and keep helping us… once again thank you so much…

  • I’ve restarted your 30 Day Muscle Building Program! Second month of it now, gone up in weight. Starting to see gains and getting stronger. Getting as much protein as I can into my diet.

  • just a word of advice, able has 13 years of lifting under his belt

    if you are a beginner, maybe reduce volume as per your needs

    although i must say his work ethic is really admirable

  • great advice, thanks! it’s the new Fitbit charge 2, so it does. I’m going to stick to your advice and keep on hasfitting! you guys are the best!!

  • Always love your workouts. I’ve had a calorie tracker for about a month now and my calories burned are hardly ever close to the ones in the range, especially in the strength training videos. suggestions?