30-Minute Dumbbell Chest Workout

Warm-Up for Dumbbell Chest Workout (5 minutes)

  1. Arm Circles: Stand with your feet shoulder-width apart. Extend your arms out to the sides and make small circles with your hands. Do this for 30 seconds, then reverse the direction of the circles for another 30 seconds.
  2. Jumping Jacks: Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Immediately reverse the movement and jump back to the starting position. Do this for 1 minute.
  3. Modified Push-ups: Start in a high plank position lower your knees to the ground, keeping your torso straight. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you push back up. Do this for 15-20 reps.

Main Dumbbell Chest Workout (20 minutes)

  1. Dumbbell Floor Press: 3 sets of 8-12 reps at 60-70% of your 1 rep max. Lie on a flat surface, knees above your hips, bending at a right angle so that your lower leg is parallel to the floor, holding a dumbbell in each hand. Press the dumbbells up until your arms are almost fully extended. Lower them back down slowly. (Tip: to make it easier, you can place your feet on a flat bench, keeping your knees at the same right angle.)
  2. Dumbbell Flys: 3 sets of 10-15 reps at 50-60% of your 1 rep max. Lie on a flat surface, knees above your hips, bending at a right angle so that your lower leg is parallel to the floor, holding a dumbbell in each hand. With a slight bend in your elbows, lower your arms out to the sides until you feel a stretch in your chest. Bring the dumbbells back together at the top.
  3. Incline Dumbbell Press: 3 sets of 8-12 reps at 60-70% of your 1 rep max. Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Lower the weights to the sides of your chest, then press the dumbbells back to the starting position.
  4. Decline Push-ups: 3 sets of 10-15 reps. Place your feet on a bench or step and your hands on the floor slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor. Push your body back to the starting position.

DB Chest Cool Down (5 minutes)

  1. Chest Stretch: Stand tall, interlock your fingers behind your back. Keeping your back straight, push your hands down and push your chest out. You should feel a stretch in your chest and shoulders. Hold for 30 seconds.
  2. Arm Across Chest Stretch: Bring one arm across your body and use your other arm to pull it towards your chest. You should feel a stretch in your shoulder and upper arm. Hold for 30 seconds on each side.
  3. Deep Breathing: Sit or stand comfortably. Take a deep breath in, hold it for a few seconds, then exhale slowly. Repeat this for 1-2 minutes.