Intense Tabata Dumbbell Chest Workout | How to Build a Big Chest!

By
Mike Kenler
September 14, 2020

Intense Tabata Chest Workout — Dumbbells Only!

What’s up Aliens! Today, we are going to tackle an intense tabata chest workout. Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. Grab a pair of dumbbells and let’s get them gains together!

TOTAL LENGTH: 4 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: Dumbbells

Skill Level

BEGINNER = Complete the following workout 4 times and rest after each for 2 minutes and 15 seconds.

INTERMEDIATE = Complete the following workout 5 times and rest after each for 1 minute and 30 seconds. 

ADVANCED = Complete the following workout 5 times and rest after each for 45 seconds.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.

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Complete the exercises in a round format. This means that since there are 4 exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval. 

Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps, add weight and/or take fewer breaks.

1. Floor Bench Twisters

Begin by lying on your back with your knees bent. Hold the dumbbells above your chest with your palms facing towards you. Bring down the weight to either side of your chest until your elbows just touch the ground. Now, twist your hands so that your palms face away from you. Squeeze your chest to press upwards.

Then, bring down the weight to both sides of your chest and twist your palms so that they are facing towards you again. Maintain tightness in your chest and repeat!

2. Lying Hammer Fly

Begin by lying on your back with your knees bent. Hold the dumbbells above your chest with your palms facing away from you. Keeping your arms relatively straight, slowly bring the weights down straight out to each side until the dumbbells nearly touch the floor. Then, contract your chest to bring them back to the starting position. Repeat!


3. Lying Upward Fly

Begin by lying on your back with your knees bent. Hold the dumbbells together above your chest with your palms facing towards you. Keeping your arms straight, slowly bring the dumbbells down to each side of your body. Contract your chest to bring the dumbbell back to the starting position. Repeat!

4. Lying Valley Press

Begin by lying on your back with your legs straight out in front of you. Hold the dumbbells above your chest with your palms facing towards you. Keeping the dumbbells together, slowly bring the weights down until they nearly touch your chest. Then, contract your chest to drive the dumbbells upwards. Repeat!

*Instead of a medicine ball, hold your dumbbells close together*

Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com.

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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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