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

By
Mike Kenler
January 5, 2021

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. 

1. Valley Press 

Setup:

a) Assume a sturdy standing position.

b) Hold the dumbbells together in front of your chest with your palms facing upwards.

Action:

a) Contract your inner chest together and press the dumbbells out in front of you.

b) Squeeze your chest hard in this position and slowly return to the starting position.

c) Repeat!

2. Standing Upward Fly 

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells with your palms facing forward.

Action:

a) Contract your upper chest to bring the dumbbells together until they reach chest height.

b) Slowly return to the starting position and repeat!


3. Reverse Wide Bench Press

Setup:

a) Lie on your back and grab the dumbbells with your palms facing behind you.

Action:

a) Contract your chest to press the dumbbells upwards.

b) Slowly lower the dumbbells out wide until they reach chest level.

c) Repeat!


4. Lying Regular Fly 

Setup:

a) Lie on your back and grab the dumbbells with your palms facing each other.

b) Raise the dumbbells above your chest while keeping a slight bend in your elbows.

Action:

a) Slowly lower the dumbbells to each side until they hover just above the ground.

b) Contract your chest to bring your elbows together and return to the starting position.

c) Repeat!

5. Regular Wide Bench Press

Setup:

a) Lie on your back and grab the dumbbells with your palms facing away from you.

Action:

a) Contract your chest to press the dumbbells upwards.

b) Slowly bring the dumbbells down until your elbows touch the floor.

c) Repeat!


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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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