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Chest Blast in 5 Minutes: Dumbbell Workout

All FitGAG readers are welcome! We will be doing an intense dumbbell chest exercise from our home today.

This chest exercise is a 5-minute workout at home that will help you build strength and size.

You can do this routine as a hard finisher or multiple sets to get a full chest workout.

Total Length: 5 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Dumbbell Chest Workout

Each of the following exercises should be completed in 60 seconds. Then, transition to the next exercise with no rest. Take a break if you feel the need.

Try to increase your reps, gain weight, and/or take fewer breaks each time you complete this circuit.

#1 Valley Press

Setup

  • Stand in a stable position.
  • Place the dumbbells on your chest, facing up your palms.

Instruction

  1. Close your inner chest and push the dumbbells in front of you.
  2. Now squeeze your chest and return to the original position.
  3. Repeat!
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#2 Standing Upward Fly

Setup

  • Stand in a stable position.
  • Place your palms forward on a pair of dumbbells.

Instruction

  1. Bring the dumbbells to your chest by contracting your upper chest.
  2. Slowly return back to the starting position, and then repeat!

#3 Reverse Wide Bench Press

Setup

  • Place your hands on the dumbbells and sway back.

Instruction

  1. To press the dumbbells upwards, contract your chest.
  2. Slowly lower dumbbells until they reach chest height.
  3. Repeat!

#4 Lying Regular Fly

Setup

  • Place your hands on the dumbbells and lie down.
  • Lift the dumbbells to your chest while maintaining a slight bend in your elbows.

Instruction

  1. Slowly lower dumbbells on each side until they hover just above the ground.
  2. Now, contract your chest and bring your elbows together. Then, return to the original position.
  3. Repeat!

#5 Regular Wide Bench Press

Setup

  • Place your hands on the dumbbells and sway back.

Instruction

  1. To press the dumbbells upwards, contract your chest.
  2. Slowly lower the dumbbells until your elbows touch the floor.
  3. 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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