Intense 5-Minute Dumbbell Chest Workout | Best at Home Chest Workout!

By
Mike Kenler
May 13, 2020

Intense 5-Minute Dumbbell Chest Workout

Calling all Aliens!! Today, we are going to take on an intense dumbbell chest workout right from home together. This 5-minute at home chest workout is designed to build serious size and strength in your chest.  This routine can be performed as an intense finisher or you can complete multiple sets for a full chest workout!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: Dumbbells

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, increase weight and/or take fewer breaks. 

Download the Anabolic Aliens workout generator app Exerprise to create custom workouts just like this one!

Once you are able to perform this dumbbell chest workout without any extra needed rests for the desired amount of sets, then you can step it up to the next experience level recommendation, up the total volume by increasing time per exercise or switch it up completely with different chest exercises following the same type of progressional methods!

1. Valley Press 

Hold the dumbbells together in front of your chest with your palms facing upwards. Squeeze your inner chest together and press the dumbbells out in front of you. Slowly return to the starting position and maintain tightness in your chest. Repeat!

2. Standing Upward Fly 

Assume a standing position and grab a pair of dumbbells with your palms facing forward. Squeeze your upper chest to bring the dumbbells together until they reach chest height. Slowly return to the starting position and repeat!


3. Reverse Wide Bench Press

Lie on your back and grab the dumbbells with your palms facing towards you. Squeeze your chest to press the dumbbells upwards. Slowly lower the dumbbells out wide until they reach chest level. Repeat!


4. Lying Regular Fly 

Lie on your back and grab the dumbbells with your palms facing each other. Raise the dumbbells above your chest while keeping a slight bend in your elbows. Slowly lower the dumbbells to each side until they hover just above the ground. Squeeze your chest to bring your elbows together and return to the starting position. Repeat!

5. Regular Wide Bench Press

Lie on your back and grab the dumbbells with your palms facing outwards. Squeeze your chest to press the dumbbells upwards. Slowly bring the dumbbells down until your elbows touch the floor. Then, press up to repeat the motion!


We hope you enjoyed this intense 5-minute dumbbell chest workout. Thank you for being a part of the Anabolic Aliens Invasion. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com.

Also, check out the Anabolic Aliens Dumbbell Definer program for more awesome dumbbell workouts!


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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