DUMBBELL CHEST BLAST

Despite being one of the best strength exercises out there for your upper body, particularly your chest muscles, push-ups aren't the easiest. They're far from beginner-friendly, as they require solid core strength and upper body strength. Fortunately, this workout is completely floor-based, so you don't have to worry about doing any push-ups! All you'll need is a pair of dumbbells, or if you don't own a pair, you can create your own using two large water bottles. Keg bottles are the best as they come with a handle, but any bottle that's comfortable to hold will do. Alternatively, you can also use weight plates. This workout will take you no more than 25 minutes to complete and you've got five exercises to get through in total. For each exercise, you're going to complete 10 to 12 reps; take a 30 to 60 second break between each one, then repeat the workout two more times. Opt for a medium-weight dumbbell, avoiding anything too heavy. Here's your workout:

1. Alternating chest press

2. Hex press

3. Alternating chest fly

4. Chest press with external rotation

5. Floor-press

There are plenty of benefits for taking your chest exercises down to the floor, as the shorter range of motion allows you to push more weight, ideal if you're looking for serious strength gains. It also puts less strain on your shoulder joints, so it's better for those who lack mobility in this area. If you're looking for more upper body workouts involving no push-ups, try this standing dumbbell workout or this six-move weighted workout instead.