Intermediate Difficulty with Advanced Modifications provided
intermediate workout

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

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
D1: Bench Dips / Knees Bent x 10
D2: Dead Stop Push Up / from Knees x 10

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