Health & Fitness Chris Hemsworth's chest workout builds upper body strength in just four moves
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Chris Hemsworth is best known for his superhero physique, but you don't need a massive home gym to train like him. If you've been looking for a way to build upper body strength, Hemsworth recently posted a four-move chest workout you can do at home.
Although the routine is designed for the gym, you only need a set of theif you're training at home. These customizable weights combine several dumbbells in one, and you can quickly change the load mid-workout.
The routine was developed for Hemsworth's fitness and wellbeing app,, in collaboration with his personal trainer . It's a time-efficient way to train, helping you fit the most effective exercises into a quick dumbbell routine.
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Hemsworth uses a chest press machine, but you can switch this to a dumbbell press, laying down flat and raising the weights above your body. You can also change cable flys for dumbbell flys, laying down with the weights lifted above you and lowering them to the side.
It's a short routine, so the aim is to train intensely and do all four exercises without a break. At the end of the round, take a one-minute rest, then repeat the round four times for an effective upper body workout you can do even when you're short on time.
Watch Chris Hemsworth's four-move chest workout
Each move is designed to work several muscles in your upper body simultaneously to get the most from this short routine. This isn't too surprising, asto build muscle and burn fat.
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And how often to do them to see results.Anyone who’s dabbled with workout splits before be familiar with push-pull workouts, but for those of you who haven’t, rest assured it’s an easy strength training method to get to grips with.
We've listed all the moves you need to get started if you want to give the session a go. You'll do all four exercises back-to-back before taking a one-minute rest, then repeat the round three more times.
Chris Hemsworth's four-move chest routine
- Incline chest press x12
- Seated chest press x12
- Cable flys x10
- Wide-arm push-up x10
It's an effective routine for building upper body strength, but dumbbells can be expensive—evencan set you back $100 or more—and you need to find a place to store them, which can be difficult, especially in apartments or shared houses.
Helpfully, if you're after a way to work your chest and build upper body strength without breaking the bank, all you need is a set of the. Then you can take on the , even when you're away from home.
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