Chest Archives - HASfit - Free Full Length Workout Videos and Fitness Programs

30 Min Chest and Triceps Workout

hf-wp-user — Wed, 04 Feb 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

It’s time to focus on building strength and lean muscle in your chest and triceps! Grab your dumbbells, and if possible, have a few different weights on hand so you can adjust the resistance as needed. A bench can be used for some of the movements, but it’s completely optional. Let’s get started!

Warm up
Wall Angel
Arm Crossover

Chest and Triceps Workout

A1: DB Narrow Press from Bench / Floor x 15, x 10, x 8
A2: Bent Arm DB Fly x 12
B1: Wide Push Up from Floor / Incline x 12
B2: DB Triceps Ext from Floor / Incline x 8
C1: DB Iso + 1/2 DB Press from Bench / Floor x 12
C2: Pronate Triceps Kickback x 12
D1: Svend Press x 60 seconds
D2: DB Triceps Rollover x 12

Cool Down
Overhead Triceps Stretch
Bent Arm Wall Stretch

The post 30 Min Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min Chest and Triceps Workout

hf-wp-user — Mon, 27 Oct 2025 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Let’s focus on building upper body strength with this chest and triceps workout! This session is designed to help you develop lean muscle using just a set of dumbbells. If you have multiple weight options, even better—you’ll be able to adjust the resistance based on each movement. A bench can come in handy for a few exercises, but it’s totally optional. Ready to get started? Let’s go!

Warm up
Arm Crossover
Shoulder Box + Reach

Chest and Triceps Workout

A1: Underhand Chest Press on Bench / Floor x 10
A2: Overhead Triceps Ext x 12
B1: 1 ¼ Push Up from Floor / Incline x 12
B2: Manual Triceps Ext Floor / Incline x 10
C1: DB Fly on Bench / Floor x 12
C2: DB Elbow Out Ext on Bench / Floor x 12

Cool Down
Bent Arm Wall Stretch
Overhead Triceps Stretch

The post 15 Min Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Chest and Triceps Workout

hf-wp-user — Wed, 23 Apr 2025 12:42:56 +0000

Intermediate Difficulty with Advanced Modifications provided

It’s time to train your chest and triceps! This session is all about building upper body strength and developing lean muscle. You’ll need a set of dumbbells, and if you have a few different weights available, that’s even better—so you can adjust the resistance to match each exercise. A bench can be used for some moves, but don’t worry if you don’t have one—it’s completely optional. Let’s jump into the workout!

Warm up
Arm Crossover
Shoulder Box + Reach

Chest and Triceps Workout

Cool Down
Bent Arm Wall Stretch
Overhead Triceps Stretch

The post 20 Min Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Dumbbell Chest and Triceps Workout

hf-wp-user — Mon, 04 Nov 2024 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

It’s chest and triceps day! Let’s work on improving strength and lean muscle in your upper body. You’ll need dumbbells and we do recommend having several weights available, so that you can change the resistance for different movements. You’ll also have an opportunity to use a bench, but it isn’t required. Let’s begin our workout.

Warm up
Bent Over T-Rotation
Chest Opener + External Rotation

Dumbbell Chest and Triceps Workout

Cool Down
Behind-the-back Chest Opener
Crossover Arm Stretch
Overhead Triceps Stretch

The post 20 Min Dumbbell Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Chest Workout with Dumbbells

hf-wp-user — Tue, 27 Feb 2024 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Our focus today will be on pushing exercises. Your triceps and shoulders will be the secondary muscle groups worked, but this is primarily a chest workout with dumbbells. We suggest having several weights available to you so that you can switch up the resistance as needed. You’ll also have an opportunity to use a bench, but it isn’t required. If you don’t have a bench, then you’ll need a chair. Let’s begin!

Warm up
Shoulder Box + Reach
Overhead Shoulder Extension

Chest Workout with Dumbbells

A1: Chest Press 3:1 Tempo on Bench / Floor x 8
A2: Low DB Fly on Bench / Floor x 12
B1: 1 ¼ Push Up / Incline x 8
B2: Cross Body Raise x 10 each arm
C1: Reverse Grip Bench Press / Floor x 8
C2: DB Crush Press on Bench / Floor x 15

Cool Down
Bent-arm Wall Chest Stretch
Posterior Shoulder Stretch
Child’s Pose

The post 20 Min Chest Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Chest Workout at Home

hf-wp-user — Sun, 17 Dec 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

We’ll be working on our upper body with this dumbbell chest workout at home. You’ll need dumbbells and we recommend you have several weights available to you so that you can switch up the resistance as needed. You’ll also have an opportunity to use a bench, but it isn’t required. If you don’t have a bench, then you’ll need a chair. Let’s pump it up!

Warm up
Shoulder Box + Reach
Overhead Shoulder Extension

Dumbbell Chest Workout at Home

Cool Down
Bent-arm Wall Chest Stretch
Posterior Shoulder Stretch
Child’s Pose

The post 30 Min Dumbbell Chest Workout at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Chest and Triceps Workout

hf-wp-user — Sun, 26 Nov 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

It’s push day! Let’s work on improving strength and lean muscle in your chest and triceps. You’ll need dumbbells and we do recommend having a few different weights available, so that you can switch up the resistance for different exercises. You’ll also have an opportunity to use a bench, but it isn’t required. Let’s get moving.

Warm up
Bent Over T-Rotation
Chest Opener + External Rotation

Dumbbell Chest and Triceps Workout

A1: DB Chest Press + Twist on Bench / Floor x 8
A2: DB Triceps Extension on Bench / Floor x 12
B1: DB Iso + Narrow Press on Bench / Floor x 10
B2: Standing Low DB Fly x 10
C1: Push Up from Floor / Incline x 40, 30, 20, 10 sec
D1: Dumbbell Pullover on Bench / Floor x 10
D2: 2:1 Negative Fly to Chest Press on Bench / Floor x 10

Cool Down
Behind-the-back Chest Opener
Crossover Arm Stretch
Overhead Triceps Stretch

The post 30 Min Dumbbell Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Chest and Triceps Workout

hf-wp-user — Mon, 04 Sep 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Today we have a good ol’ fashioned dumbbell chest and triceps workout for you. This exercise routine is designed to give you gym-like results from the convenience of home. You’ll need dumbbells and we encourage you to have multiple pairs of varying weights available so that you can switch up the weight used depending on the movement. You may also want to use a bench, chair, or box, but it isn’t required. Let’s begin!

Warm up
Wall Angels
Quadruped Hand On Head Rotation
Alt Palm Up / Palm Down

Dumbbell Chest and Triceps Workout

A1: 1 ¼ Chest Press on Bench / On Floor x 10
A2: Reverse Triceps Kickback x 12
B1: Push Up 2-1-1 Tempo / Incline x 10
B2: Svend Press x 12
C1: Narrow 90 Degree Push Up / from Knees x 10
C2: Lying Low DB Fly x 12
D1: Hip Up Semi-Supinated Chest Press x 12
D2: Dumbbell Elbow Out Extensions x 12

Cool Down
Overhead Triceps Stretch
Chest Opener
Upright External Rotation

The post 30 Min Dumbbell Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

25 Min Chest and Triceps Workout with Dumbbells

hf-wp-user — Mon, 19 Jun 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Let’s work your push muscles with this chest and triceps workout. You’ll need dumbbells for today’s routine and we strongly recommend having multiple weight variations available so that you can switch up the resistance used depending on the movement. You may also want to use a bench, chair, or box for a couple of the movements, but it isn’t a requirement. If you’re ready, then let’s get after it.

Warm up
Wall Angels
Quadruped Hand On Head Rotation
Alt Palm Up / Palm Down

25 Min Chest and Triceps Workout with Dumbbells

Cool Down
Overhead Triceps Stretch
Chest Opener
Upright External Rotation

The post 25 Min Chest and Triceps Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

5 Minute Dumbbell Workout for Chest

hf-wp-user — Wed, 18 Jul 2018 06:00:01 +0000

Intermediate Difficulty with Beginner Modifications provided

Let’s pump it up with this dumbbell workout for chest. Use it to build strength and lean muscle in just 5 minutes! It’s great for both men and women. You got this!

5 Minute Dumbbell Workout for Chest

Complete each exercise for 60 seconds:
1 ¼ Push Up / from Knees
Standing Low Dumbbell Fly
Lying Chest Press + Twist
Lying Dumbbell Fly
Wide Fingers Out Push Up / from Knees

Transcript

[Music] what’s up has Fateh tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute chest workout this routine can be completed on its own or in combination with any of our other routines the only equipment required for today’s routine is a pair of dumbbells you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s do it [Music] [Music] no dumbbells needed for the first one we’re getting started on the floor with a 1 in 1/4 push up hands are shoulder width apart I’m gonna come up onto my feet and I’m gonna be on my knees we’re going all the way down and then we’re gonna come up a quarter of the way back down and then all the way back up so one quarter and back up and if this variation from the knees is too much you can take your push-ups to a high countertop or even on your couch or an ottoman we’re not gonna count any reps today so it’s all about getting in as many repetitions as you can in a lot of time period it’s not gonna take a lot no it’s not for you to feel they’re very firm he’s a very very effective move so basically getting a double push up on your chest down there at the bottom making sure to breathe and just keep moving cranking them out here you’re gonna it exhale on the push up we got last five four three two one zero alright we are gonna need your dumbbells for the next one go ahead and stand up on your feet right into it keeping the pace up today we’re doing a standing low fly from a staggered position palms are up dumbbells are out at your side well use your chest muscles to bring those dumbbells straight up and then control that lowering descent making sure to breathe throughout we’re breathing in on the way down and then exhaling and the hardest part of the move which is that raise good feeling that chest starting to burn already so don’t turn this into a curl but instead focusing on making those chest muscles do the work keeping the same bend in your elbows throughout the whole move really also focus on controlling that descent don’t just allow the dumbbells a flat back down good posture core is nice and tight not much left on this one four five four three two one zero all right burnin going to the floor for the next one moving into a lying chest press Plus twist palms are facing forward to start elbows are at a 90 we’re gonna press up and as we’re pressing up we’re gonna squeeze our chests and twist those palms until they’re facing inward creepy being sure not to bounce our upper arms off the floor keeping a nice and control and at the top of every rapper twit sorry rep repetition we’re squeezing our chest muscles excellent make sure your dumbbells are over your chest and not over your face yes good point if they’re too far over your face all of a sudden your shoulders start to take over keeping those dumbbells in line with your chests throughout the move again just getting as many repetitions in as you can add a control pace keeping this one up for five four three two one zero stay in the same spot start those dumbbells straight up slight bending your elbow moving into a dumbbell fly open them up close and squeeze your chest up at the top going hard and fast in this five minutes getting as much work as possible in I want you to control that lowering phase of the move as much as you can don’t allow those dumbbells a flop down keeping that slight bend in your elbows throughout and we’re breathing in on the way down and exhaling as you come up squeeze those dumbbells together squeeze that chest excellent work come on keep it up pass fit drive it’s a quick five minutes just get through it just keep moving almost there not much left on this one let’s go last ten seconds come on grind it out you can always adjust your weight if you need to do so let’s go five four three two one and zero all right set those dumbbells off to the side they don’t need them moving into a wide finger out push-up so we’re down in a push-up position we’re gonna get our hands a little wider and shoulder-width fingers are pointing out and going all the way down all the way up I’m on my feet and I’m down on my knees and remember again if pushups are too much for you down on the ground take it to a high countertop or your couch again you make this workout work for you in this finger out position the wide hand setup puts more emphasis on our chest this is it right here finish strong hands feet tried didn’t say just cuz it was five minutes it was gonna be easy but it will be worth it come on that’s it right here go go go go not much left how many can you get right here ride it out to the last ten seconds come on almost there and five four three two one zero and that’s it nice work went hard and fast today we did you can see down on the grandma we have to get up you can chill or like I said you can pause this one and start another video thank you so much for working out with us today we’d ask that you please help support our mission of keeping these great workouts free and you can do so by downloading our free app it’s available for both iOS and Android and you can also stop by our store pick up a t-shirt or our diet guide eating for life please don’t forget to give this video a big thumbs up as well as hit that red subscribe button so you never miss another brand new workout from has fit again thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout

The post 5 Minute Dumbbell Workout for Chest appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.