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Intense Chest Workout at Home: Dumbbells & Push Ups

Three rounds of presses, flyes and push up variations for your chest, using dumbbells and a bench or box.

  • 24 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 9 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

704K views on YouTube · TIFF x DAN · July 2021

The workout

Round 1 · 40s work · 20s rest

2 rounds

  1. Chest Press
  2. Chest Flyes
  3. Decline Push Ups

Round 2 · 40s work · 20s rest

2 rounds

  1. ISO Chest Press · right, then left
  2. Diamond Press
  3. Hand Release Push Ups

Round 3 · 40s work · 20s rest

2 rounds

  1. Rotating Chest Press
  2. Alternating Chest Flyes
  3. Slow Push Up · 1 rep: 20s down, 20s upTake the full 20 seconds to lower, then the full 20 seconds to press up.

Cool down · Follow-along stretch

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