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Chest workouts at home
Push up variations and dumbbell presses. Drop to your knees on any push up that's too much: finishing scaled beats stopping halfway.
23 workouts · 6 to 41 min · most watched first · by Tiff and Dan · newest September 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Chest: 5 Rounds, No Equipment12 min · No equipment
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Chest: 5 Rounds, No Equipment | 12 min | None | |
| Chest and Tricep Workout with Dumbbells | 31 min | Dumbbells, Bench | Intermediate |
| Dumbbell Chest & Tricep Workout: High Volume | 35 min | Dumbbells | |
| Intense Chest Workout at Home: Dumbbells & Push Ups | 24 min | Dumbbells, Bench | Intermediate, Advanced |
| Dumbbell Push Workout: Chest, Triceps & Shoulders | 39 min | Dumbbells | Intermediate |
| The Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders | 27 min | Dumbbells | Intermediate |
| Daily Push Up Challenge: 100+ Reps | 16 min | None | Beginner-Intermediate, Intermediate |
| Larger Chest Workout + Push Up Variations | 32 min | Dumbbells | Intermediate |
| The Ultimate Push Up Challenge | 6 min | Yoga Block | Intermediate |
| Chest & Tricep Workout: Bodyweight + Dumbbells | 36 min | Dumbbells, Bench | Intermediate, Advanced |
All 23
31 minChest and Tricep Workout with Dumbbells
35 minDumbbell Chest & Tricep Workout: High Volume
24 minIntense Chest Workout at Home: Dumbbells & Push Ups
39 minDumbbell Push Workout: Chest, Triceps & Shoulders
27 minThe Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders
16 minDaily Push Up Challenge: 100+ Reps
32 minLarger Chest Workout + Push Up Variations
6 minThe Ultimate Push Up Challenge
36 minChest & Tricep Workout: Bodyweight + Dumbbells
36 minPush Day: Chest & Shoulder Dumbbell Workout
36 minUltimate Push Workout: Chest, Shoulders + Triceps
27 minChest and Back Workout: Build Muscle Mass
9 minChest Workout: No Equipment
36 minPush & Pull Dumbbell Workout: Chest & Back
34 minUltimate Upper Body Workout: Chest, Back & Shoulders Mash Up
27 minThe Best Dumbbell Chest Workout for Building Muscle at Home
20 minDumbbell Chest & Triceps Workout
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
34 minBack, Chest & Abs: Upper Body Dumbbell Strength
41 minDumbbell Upper Body Workout: Chest, Triceps & Core
10 min10 Minute Dumbbell Chest Workout
16 minChest Workout with Dumbbells
The moves we use most
Across these 23 workouts, these show up most often.
- Wide Push Upsin 15 workouts
- Diamond Push Upsin 13 workouts
- Chest Pressin 12 workouts
- Standard Push Upsin 7 workouts
- Narrow Push Upsin 7 workouts
- Dumbbell Push Upsin 7 workouts
- Diamond Pressin 6 workouts
- Arnold Pressin 6 workouts
Questions
- Which of our chest workouts should I start with?
- Chest: 5 Rounds, No Equipment. It's the most watched of these, with 5M views on YouTube. Five rounds of push up variations, 20 seconds on and 20 off.
- How long are they?
- From 6 to 41 minutes. Most are about 31.
- Do I need equipment?
- 3 of the 23 need no equipment. 19 use dumbbells.
- Are they good for beginners?
- 3 of the 23 are marked for beginners, and 2 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
