Home Gym Training Plan Chest. With your hips and knees extended throughout the exercise, flex your elbows to descend your chest to the floor while keeping your elbows at a 45 degree angle to your torso. Lie on your back on the bench and hold a pair of dumbbells.

8 yes start arms day 6 rest day 7 rest The 6 day gym workout schedule. Dumbbell lower chest exercises 9.