Intermediate Difficulty with Advanced Modifications provided
This muscle building dumbbell chest workout at home proves you don’t need a gym membership to build muscle. This is a great routine for both men and women. It only requires a pair of dumbbells, but you may also use a bench or stability ball.
Dumbbell Chest Workout at Home
A1: 2:1 Press to Negative Fly x15 x12 x10 x8 B1: Underhand Chest Press x15 x12 x10 x8 B2: Dumbbell Low Fly’s / Band x15 x12 x10 x8 C1: Dumbbell Fly 4×8 C2: Dumbbell Chest Press 4×15 D1: 1 ¼ Push Up / from Knees 3 x 30 seconds E1: Pushup Hover x 60 sec
.hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building chest workout we’re going to use multiple muscle building techniques that require you to have at least two pairs of dumbbells you’re going to want one lighter and one heavier pair so you can switch up your weight as needed the way that you’re going to use will be completely dependent upon your fitness level now through the course of this routine I will be performing some of the exercises from a bench and I’m going to be using a stability ball but if you don’t have access to either one that’s okay you can perform the same movements from the floor are you ready to get started because I am let’s do let’s go [Music] we’re starting with a two-in-one movement it’s a press to a negative fly we’re going to start with a lighter weight doing a set of 15 followed by a set of 12 then 10 then 8 we’re working our way up and weight as we go try to get ready to perform a chest press movement I’m going to be using my stability ball Claudia is going to use their bent if you don’t have access either one feel free to perform this move from the ground so let’s go ahead and lie back it into our chest press position so we’re going to do a press on the way up bring those hands together squeezing your chest and then for in turn your palms so they’re facing inward and a negative portion for the flies slight bend in those elbows control the descent bring them back to starting position your hands back and press again so I know there’s a couple different components on this one but the goal of this one is to overload what you’re able to do in that negative fly so you know really the strain on this movement should be coming on that fly I want you to control that way as it comes down and then boom press up and you sure to breed if you’re on the stability ball keeping your hips up core nice and tight this just adds a little extra element of stability and core if you’re on the bench either way going to keep your feet firmly planted on the ground again we’re doing 15 repetitions on this first one pressing up and then as those dumbbells are lowering you’ll net stretch in your chat got five marks and controlling that descent almost there keep it going and we’re just doing this exercise to start on its own we’re breaking just long enough for you to change that weight and mix it up almost there feel a little burn going button through it two more and then last one right here and last one excellent okay so go ahead and set that weight down and we need to raise that way just a little bit for your next that of 12 repetition so I’m going to up my weight by about 20% when you’re doing using this muscle building technique and mix it up your weights and your rest really it’s all about this feel and experience and knowing what weights to use and if you need some times if it’s the weights too much for me I’ll keep the same weight for maybe a set or two yeah you don’t have to change it every time you’ll figure it out as you go and again if you just have a couple pairs of dumbbells you probably want to switch it up at the midway point correct alright so let’s go ahead and get right into it next set now this time we’re hitting twelve repetitions pressing up and again nice and controlled on that way down breathe so on this one you’re breathing in on the way down as those dumbbells are being lowered and you’re breathing out as you press up excellent keep it up this one’s working not only your chest but also hitting your shoulders your triceps as well a little extra credit on this one nothing wrong with that breathe keep fighting guys pushing through rep by Rep excellent one qumar almost last one and dawn good okay so that’s halfway through this first one again I’m going up my weight we have a set of 10 repetitions coming up oh I definitely do feel those on my shoulders as well are at change it on my way like a so go up about 20 percent if you’re looking for a general rule of thumb how much you should be increasing if you can alright get back into it here let’s go and start this next set in five four three two one it’s important that we take we use a little rest periods in between and just don’t just go one right into the next your muscles do need that time to recover so you can use the max amount of weight which in turn allows you to build muscle so they’ll break periods are very important they’re going to be very important throughout today’s workout if you’re used to doing some of our hit workouts yes today is going to go a little slower pace but the point of that is for you to increase and increase that weight that you’re using tomorrow don’t be afraid to push it on the weight excellent one into the next and last one right there excellent work okay we had just one more remaining of this I’m going to max out my adjustable dumbbells here I’m using power blocks if anybody’s wondering we do recommend these adjustable dumbbells there’s a link and available in the video description if you want to check them out some nicer space saver that’s right for sure definitely okay what do we got next that is starting here in five seconds ready position last set so this is your set to go heavy if you’re going to do it all right everything you got out there on this last one really control that lowering portion with the flies don’t allow those dumbbells to just lie down but get your really controlling that eccentric negative portion of the move and then as you press up squeeze that chest up at the top three more good one into the next you guys got it boom your machine likes it come on keep it up guys don’t look there man laughs over here that’s it last one Oh feeling good nice work next we’re going to do a superset we’re going to go back and forth between an underhand dumbbell chest press and a standing low dumbbell fly so we’re going to do a set of fifteen twelve and then ten again increasing the weight as you go so we’re going to start with that underhand chest press for a set of fifteen getting into our line down position whether you’re on your bench ball or on the ground good lie back and on this time we’re going to have our hands in an underhand position so that means palms facing up go ahead and let those elbows naturally flare out to the sides as they come down don’t feel the need to keep them in and then as you come up you’re squeezing that chest up at the top this is just a way to go ahead and hit that chest from a different angle that we don’t usually do throwing it a little muscle confusion here great way to spark some new growth and on this one make sure that you keep that weight over your elbows that is your source of power again breathing in on the way down breathing out more on the way up 15 in total almost there starting to feel that lactic acid kicking in pushing through it good breathe almost there and last one good good ok so we’re lowering the weight again like it’s a superset we’re doing that standing dumbbell fly this is your first time doing this one I recommend a pretty light weight just so you can get the feel of it it’s not an easy move and we’re going to do 15 repetitions let’s get into a staggered stance feet shoulder width apart little bend in those elbows hands out to your side bring those dumbbell straight up using your chest and control them on the way down that’s the big key do not allow them to just flop and fly down right but instead you’re controlling both that raising and lowering portion one wrapping to the next we use that chest up at the top nice work guys again 15 reps on this one sticking with it really isolate those chest muscles don’t allow your biceps to get involved five more what’s stay nice and under control go to work guys almost there two more and here we go last one whoo this one’s a killer last line perfect whoa okay so we’re gonna probably raise that weight back up going through the underhand chest press and we’re doing 12 repetitions this time so raise your weight accordingly all right getting into position never tell you how much I love moving these balls around all right go on lie back palms are facing up and let’s get right into it keep that core tight and again controlling both parts of this movement not just the pressing but also that lowering face equally as important driving those palms straight up six more nice and controlled good work guys keep it up breathe in on the way down out on the way up big power two more and last one nice move it down all right again we’ll keep me supersets going back the back here get into that low fly their minimal rest here on this one by design and keep that pace up we got a set of 12 coming up beater staggered a little bend those elbows and let’s hit it right into a guy make sure to bring those arms out to your sides as I come down not just straight down help you to engage your chest and make sure you’re not just using your shoulders or your biceps good nice and controlled again I know it’d be much like here to get a big ol swing in but don’t do it come on three nice and control think about what brought you here today to begin with Tim why what are you trying to accomplish come on focus on it last one perfect our killer those are effective that is for certain okay one last one of these underhand presses one last time raising away just a little bit here set up ten repetitions on this last one getting into position going to start this last one in five seconds three two one and right into a geyser good again control that descent not just the way up you don’t have to keep your elbows in tight your body it’s okay if they flare out a little bit actually preferred I’ll shoot your chest I have more it’s one flying by just ten reps on this last one almost there q more ah burn so good and last one boom perfect alright one last one of these low flies these things are burning me up good I’m still going to increase my weight feel free to do so you want to maximum gain so you do have to push yourself put yourself out of that thinking what are you thinking Claudia going up oh she’s pushing it – all right here we go guys we’re here you’re pushing it with you with you rep by Rep let’s go after it right here and time to squeeze that chest up top three oh I’m hurting already therefore that’s a bad sign five clone right there with you guys don’t quit six nice seven push through eight and Kim why come on now about how bad you want it I find about how hard you want to work for it oh there it is nice next up we’re going to do a double superset we’re going to go back and forth between a fly and a dumbbell chest press without setting down the way so first we’re doing eight flies followed immediately by 15 presses and then you get a rest choose your weight accordingly correct because we’re not switching late we’re not switching weights we’re going to try our best to keep that same way to stay up the whole time so find a way that’s appropriate for you but there will be enough time in between sets if you need to drop your weight if it gets a little too heavy but that’s about all there’s time for now about that no no time for recovery okay lying back again we’re starting with a dumbbell fly so slight bend in those elbows control that negative portion on the way down all the way up and all the way down on this one good core stays tight eight repetitions of this one and then we’re going to move right into a dumbbell chest press yes it is going to burn as much as you think it is more all right it’s worth it though not an easy and last one okay so moving right into the presses now boom 15 times knock them out oh don’t be afraid to get a little a little faster pace on these ones still controlled but this is more of a burnout technique come on let’s go ice control the way you are and the way down good good good and what’s there mean 14 and last one all right nice going sit them down so the good news is that one’s over with the bad news is we got to do it through motion three more sets three more set so three more times through that little round just a few more seconds here in between it got my chest a little bit check it out if you need to let’s get it going in three two one and zero into those live for 15 repetitions eight I’m sorry eight repetitions I knew that thank you see what would I do without Claudia to keep me on track over here the chest press was 15 fly is eight nice workout anymore is a brutal combination and eight straight into the press right into that press start knocking them out this is a brutal common for your chest it just overloads it that’s where that growth comes from for sales force those muscles to adapt that’s what you’re doing right here keep it up guys doing great stick with it sigh and more come on grind them out fuckin through that burn you got it 14 and 15 right back up boom very good very good okay I’m going to raise my way just a little bit I think I went a little little too light not by much though starting that next set in five seconds though so don’t think you’re getting an extra break just because coach took a second to raises wait all right right into it guys let’s go right into that fly well full range of motion nice and controlled again huh get a tree that’s it I would say and that’s when Michael are you just said going to pretend like you’re wrapping your arms around a bagel wide tree so you don’t have them straight but at the same time you don’t have so much Bend either nice happy balance Tamar it’s a great way to isolate that chat and last one right here eight all right 15 presses you know what time is let’s go nice work guys all right here focus on what motivates you what brought you here today more what is it come on get a little closer to that goal with every rep every movement getting that they focus on more you got it come on nothing can take that away from you let’s go last one 14 and 15 right here that’s perfectly all right that way it was more appropriate I’m feeling it feeling it guys I hope you are too I’m gonna stick to right why Matt all right that’s good we got just one more acidities again not much break let’s break for five more seconds that’s it shake it loose if you got to the last set of this crazy superset crazy good she must mean crazy effective crazy effect is 301 hope glad he was already gone all premature she was excited she’s pumped up I’ll keep that energy hi guys during this workout you got it stay positive you can do this all day long come on you got it nothing can stop you nothing can stop oh seven and eight right here perfect let’s not got those 15 practices right into it nice full range of motion don’t give me these little baby ones where you’re going halfway up halfway down really got to go all the way down if you want more engage those chest muscles which one oh you do oh you got it right through last bet right here almost there high more and 12 14 last one Oh 15 excellent job all right next we have this pretty killer burnout Claudia super excited aren’t you that’s her excited we’re going to do a one and a quarter push-up so we’re going to go all the way down is one going to do it four knees her knees I’m doing it up top and then we’re gonna do an extra quarter circum quarter the way up back down and then all the way up so it’s one quarter down back up we’re going to repeat that for 30 seconds you’re going to get as many in as you can and then we’re going to take a 15-second break repeating that three times the purpose of this is to burn you out so give it everything you got let’s go now you know I was excited now you know let’s start this in three two one right into it one quarter back up and again just getting as many as you can and a lot of time period let’s just put extra emphasis on your chest making your chest post double duties while I was down there in that bottom position keep your core nice and tight on this one and just empty that tank out giving it everything you got we got 10 more seconds in this first set come on keep it up three two one zero nine okay that’s one time down this break is going to go take a couple of big deep breaths we’re going to get right into a right now come on right there with you cloudy and we’re all fighting with her guys three two one you got it let’s go Oh McGann thirty Seconds again this tension of this is to totally wipe you out so if you’re a master it push up and this is too easy put your feet up on something make it harder but find a way to get it done come on sticking with it guys you’re on your knee that’s okay just get as many as you can doing this one now four five four three two one zero whoo we’re feeling it right there with you we’re not giving up though don’t pause this video don’t give up give it everything you got I can’t pause I wish I could we can’t pause I can right there with you guys through this one now five four three two one last set of these come on grind them out guys what you got prove it to yourself on this one squeeze that chest as you press up come on everything you got put it all out there on the line no hold them back let’s go one in the next get that full quarter at those extra quarter push up at the bottom let’s go ten more seconds almost there come on fight through fight through five four three two one and aa0 way to finish strong all right we’re not quite done yet we have just one last set remaining we’re gonna do a push up hover so we’re getting down in the bottom push-up position and then we’re just going to hold 30 seconds kins let’s go right here hold and breathe try your best to stay down in that negative position but anytime you need to come up and rest you can do so but you’re trying our best just to hold it and if you come down you need to break for a second come right back up get back into it just make this work out your own keep fighting don’t quit right to the end right to the end you got a guy chest is burned we run two guys 200 second go and Intuit come on that’s it we just have 15 more seconds that’s it fight through don’t give up don’t give up oh come on we’re right there with you guys right there with you five four three two one zero that exercise did its job nice work you made it we made it way to go ahead to try able to wash my hair later if you guys like this workout as much as we did you’ve been working out with us for a while and you start to see some results we’d encourage that you please go check out our patreon page you can find out how you can help support our mission of keeping these great workouts free and if you enjoyed suffering through this workout with us today we ask that you give this video a big thumbs up and please subscribe to our YouTube channel that way you are notified of every time has fit drops a new workout make sure to check out hats sitcom for hundreds of free workouts free meal plans and our free complete fitness program and if you are on Facebook Twitter Instagram snapchat please find us there connect with us because we want to connect with you thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout