4-Min Tabata Dumbbell Chest Workout For A Strong Chest

FitGAG readers, what’s up? We are going to do a Tabata chest workout today. Tabata (high-intensity interval training) is a type of high-intensity interval training (HIIT). It will help you burn calories faster and build muscle.

Grab a pair of dumbbells, and let’s do this chest workout together!

Total Length: 4 Minutes

Intensity: High

Equipment: Dumbbells

Table of Contents show

Experience Level

Beginner

Perform the following Tabata chest exercises four times, and then rest for two minutes and fifteen seconds between each.

Intermediate

Perform the Tabata chest exercises 5 times, and then rest for 1 minute 30 seconds between each.

Advanced

Perform the Tabata chest exercises 5 times and rest for 45 seconds between each.

4-Minutes Dumbbell Chest Workout

Find a spot in an open area to start. Each chest exercise should be performed for 20 seconds at high intensity. After 10 seconds, take a break and then move on to the next one.

You should complete the exercises in a circular format. You’ll complete the circuit in a round format.

If necessary, take a break! You can increase your reps, gain weight, and/or take fewer breaks each time you complete this circuit.

#1 Floor Bench Twisters

Setup

Lay on your back, knees bent.
With your palms facing inward, hold the dumbbells high above your chest.

Instructions

Lower the weight on either side of your chest so that your elbows touch the ground.
Now, twist your palms, so your palms face away.
Press your chest upwards by squeezing.
Lower the weight on your chest and turn your palms towards you.
Keep your chest tight and continue to do so!

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#2 Lying Hammer Fly

Setup

Lay on your back, knees bent.
With your palms facing away, hold the dumbbells high above your chest.

Instructions

Keep your arms straight and slowly lower the dumbbells to one side.
Bring your chest back to the starting place by contracting it.
Repeat!

#3 Lying Upward Fly

Setup

Lay on your back, knees bent.
Place the dumbbells on your chest, with your palms facing in your direction.

Instructions

Keep your arms straight and slowly lower the dumbbells to one side of your body.
Contract your chest and bring the dumbbell back into the starting position.
Repeat!

#4 Lying Valley Press

Setup

Lay on your back, with your legs straight ahead.
With your palms facing inward, hold the dumbbells high above your chest.

Instructions

Keep the dumbbells in a single piece and slowly lower the weights until they touch your chest.
To drive the dumbbells up, contract your chest.
Repeat!

Author

Todd Miller
Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.
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