This intense chest workout combines dumbbells and bodyweight exercises for a complete home gym experience. All you need is a set of dumbbells and a mat. We'll alternate 50 sec dumbbell exercises with ab work, followed by 30 sec push up variations, repeating this sequence until the finisher. The final challenge includes a 20 sec negative push up, a 20 sec hold, and 20 pulses in the low push up position. Grab your dumbbells, focus on form, and get ready to build a stronger chest at home! #6WS1 #chestday
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Workout Details:
⏱️ Duration: 30 minute workout
🏋️ Equipment: Set of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 50 seconds work, 10 seconds rest between exercises // We'll begin 50/10 intervals before moving on to the abs – also 50/10. We’ll finish with a push up variation for 30 seconds, rest 30, and then back to another 30 second dumbbell exercise. Repeat throughout and see below for details:
0:20 Chest Press
1:20 Leg Lifts
2:20 Narrow Push Ups
3:20 Chest Press
4:20 Leg Lifts
5:20 Narrow Push Ups
6:20 Decline Chest Press
7:20 Reverse Crunch + Abduction
8:20 Diamond Push Ups
9:20 Decline Chest Press
10:20 Reverse Crunch + Abduction
11:20 Diamond Push Ups
12:20 Dumbbell Flyes
13:20 Frog Crunch Extension
14:20 Wide Push Ups
15:20 Dumbbell Flyes
16:20 Frog Crunch Extension
17:20 Wide Push Ups
18:20 Tricep Press
19:20 Alternating Runner’s Crunch
20:20 Staggered Push Up R
21:20 Tricep Press
22:20 Alternating Runner’s Crunch
23:20 Staggered Push Up L
24:20 Alternating ISO Chest Press
25:20 3-Point Crunches
26:20 Dumbbell Incline Push Up
27:20 Alternating ISO Chest Press
28:20 3-Point Crunches
29:20 Dumbbell Incline Push Up
30:50 Finisher // 20/20/20
1. Negative Push Up – slowly lower down to the bottom of your push up for 20 sec
2. Low Push Up Hold – create tension in your chest and hold this position for 20 sec
3. Low Push Up Pulse – stay low and pulse it out for 20 sec
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
