25-Minute Dumbbell Chest Workout At Home

Hi, I'm Lindsey Baumgren of Nourishment and this is your dumbbell chest workout. If you love strength training, hit subscribe to our YouTube channel. All right, you guys, we are refilming one of our most popular upper body exercises and it is a dumbbell chest workout you can do entirely at home. I have the awesome Rachel with me. Hi. She was not in the OG video. No, but that's why this video is gonna be better, right? We need it. It's a little, you know, we just hang out. We are gonna update our OG So we had an awesome five best chest exercises for women. We going six best. I'm adding one more six best chest exercises for women. And it's done in a new format. So the original we'll link below. It was done in an emom format where we counted reps and it was every minute on the minute. This is going to be strict sets. It's going to be timed intervals so you can work at your pace. And because Rachel has some major push up goals, we are building in push ups between every single exercise. You guys, you are going to do over 60 pushups. By the time you are done with this workout, say, yeah, if it sounds intimidating, we're going break it down 10 reps at a time. Okay, you guys, this is going to be an awesome chest workout, especially if you've got push up goals. This one is for you and all you're going to need are some dumbbells. Okay, so we have anywhere from 10 to 20 pounds. It looks like this. You have six dumbbell chest exercises. You're going to do strict sets. So you're going to do the move for 40 seconds of work followed by 20 seconds of rest. And that means a strict set is back to back. So you'll do the exercise and then you'll do it again. And then you're going to do 10 push ups and then we're going to move on to the next exercise. We're going to see how quick we can knock this workout out. Let's go. Yes. Let's. Let's get our chest and our upper body nice and warm before we jump into today's workout. So we're just going to go ahead standing tall, just flap those arms back and forth. Just starting to get that blood pumping. Getting ready to get pumped up in that upper body rage. Get pumped, get pumped. We're going to really just work on upper body strength, which is something a lot of women, myself included, lack. We're all working on too. You know, I know A lot of other people are working on push ups, too. Yep. And let's go for some arm sweeps to the back. We got push up goals. I said, you know, it's not like I want to do 10 push ups for my toes. It's just I want to be a woman who can cramp, crank out push ups, switch directions. Right. And I think that's an awesome, like, way to have your mindset. Like, I just want to be a strong woman who can crank out push ups and show my 6 year old what's up. Right. Okay, let's go. Chest expansions. Big inhale. Pull the knuckles away from the tailbone. Open up that chest. Now, can you take both hands over to the right hip and gaze over your left shoulder? Nice. Do it again. Big chest expansion. Both hands over to the left hip, gaze over your right shoulder. Nice. Bring it back to center. Go ahead. We're going to take it to the back of our space. Rach. We're going to go plank walk walkouts. So you're going to take those hands, hit the mat, walk out, find yourself a high plank. I'm gonna go belly down to the mat. Rachel could hold a plank. I'm just gonna do a little hand release, push up, and I'm gonna walk it back in. Couple plank walkouts. We're gonna warm up the shoulders. The core is all going to be involved in today's workout. Nice work. Walk it back in. Nice. We're gonna do one more, and then you're gonna hold that plank. So let's walk it out. I'm gonna go belly down. Nice. I'm gonna stay here. I'm gonna give myself a little space. I'm gonna go into Scorpion, my favorite stretch for chest. I'm going to take my right foot and bring it up towards my left hand. Nice little scorpion stretch. Rolling over, Keeping this arm and a shoulder connected to the mat. Just opening up through the chest. Shoulder nice. Little hip and quad open as well. And then same thing. Other side. Go right here. Go for a nice little scorpion stretch. Nice. Rachel's got to thread the needle. Great modification. If you can't be belly down. Awesome. Bring it back to center. Pop yourself up onto all fours so you're in tabletop position. Go for a little cat cow. Drop the belly, Lift the chin, Reverse it. Tuck that spine up towards the ceiling. Nice. Bring it back to center. Right hand behind the head. Let's go for some T spine rotation. So drop and open. Nice. Rotating through that spine. Nice. We want a nice, stable but mobile spine. Nice. Nice rotation there. Can you get that elbow a little bit open each time? One more. Nice work. Switch it out. Left hand behind the head. Here we go. Drop and open. Good upper body workout or good upper body warmup before we grab those weights and start strength training. Nice work. Open. Two more, two more. Nice. Last one, last one. Awesome. Take the hands. Both. Plant them. Step back, find a high plank. Go ahead, step your right foot outside your right hand. Just take your right hand and draw a sweep to the hip, to the floor. To the hip, to the floor. We're going to be pushing a lot today. Presses flies, so those shoulders are going to be involved. 2. Nice work. Set it down and switch it out. Left foot outside, left hand side. Big rotation. Take the hip or arm to the hip to the floor. Nice work. Awesome job. Right here you got 3 and 2 and 1. Go ahead, plant those hands. We're not gonna do any push ups. Cause you're gonna get plenty. Walk your hands back, stand up nice and tall. Flap those wings one more time. You ready to get into this workout? Right. It's like our first ever warmup without push ups. I know that's how you know it's coming. We're gonna do plenty today. We don't need to do. We could go for a little pivot twist. A little pivot twist. Gotta get all about the chest today. And we're going to start on the mat. We're going to go down on the mat and then we're going to come up to standing. So go ahead, grab a quick sip if you want it. I'm going to try and start heavy. We'll see how long I make it with my 20s. I'm going to lay on my backside. Legs are going to be bent at 90 degrees. We're doing a good old standard dumbbell chest press to kick us off. Okay. Dumbbell chest press. Laying on your back. Palms are facing out away from the body. Arms can fall almost at like a 45 degree angle. Push up, inhale down. Okay. Trying not to let the arms rest on the ground, just letting them hover off. Keep constant tension on that chest. We're gonna do chest presses for 40 seconds. In three, two, let's go. It's a big push up. Inhale, lower, exhale, press. Nice. So you could do this on a bench or a stability ball if you wanted to. Get a little bit more range of motion, a little bit more stretch at the bottom. I like to think about my elbows kind of falling at that 45 degree angle, similar to push ups. You don't want to be straight out to a tee at the side. That's a little bit much on the shoulders. Let those elbows kind of naturally fall down. A little bit of a 45 degree angle. Big exhale, push. Up. Inhale, lower. Exhale, push. Inhale, lower, exhale, push. Nice. Dumbbell chest press. One of my personal favorite chest exercises. Rachel, have to tell me yours. Classic for a reason, right? And one. Nice work. Rest. You're just going to stay right here. I'm going to set those weights down, shake it out. You're going to rest for 20 seconds, which might seem like a lot in the beginning, but because these are going to stack in strict set format, you're going back to back. It's going to really stack up. So we're going to give us a nice little reprieve in between so I can reach for these £20 again. You go in three. Oh, my goodness, that went fast. Two and one. You're pressing. Here we go. 40 seconds of work. 20 seconds of rest. Nice work. So it's back to back strict sets. Really going to hit muscle fatigue here a little bit. I like the strict set format for true strength building and a little bit longer rest than some of our like hiit workouts or anything, right? Like picking up those heavy weights. You really need it, right? You need that 22nd break between. I'm really going to need it between my push ups. Inhale, down, exhale, push. Nice work. Definitely starting to feel it. Nice. We're going to get this chest nice and pumped up. Awesome job, guys. You're in it for 5, 4, 3, 2 and rest. You're going to rest for 20 seconds and then we're going to go into push ups. We're going to do 10 reps of push ups together. So you're just going to rest here, let that chest recover, and then we're all going to do 10 push ups. You can do them at your pace. You can always hit pause. Okay. If you want to, you could take these up to an incline, place your hands on a step, a chair, a bench, a countertop. Otherwise you can place them on the ground with us. You can drop to your knees if you need to. It's just push ups any way you want them. Ten. You ready, Rach? Let's go. I'm going to start on my toes and see where I land. This is going to be hard. After chest press, we go in three, two. Let's go. Go. 10. 9. Nice. 8. You got it. 7. 6. 5. 4. 3, 2. 1. Nice work, guys. 10 down 50 to go. Oh, my gosh. Don't say it like that. All right, I'm gonna drop down to my 15s. You're gonna be back on your backside. We're going dumbbell chest fly. Probably my second favorite chest exercise. Laying on your back. Same thing. Legs bent at 90 degrees. This time you're drawing an arc with your arms, right? So soft bend in the elbows. Arms are going to open. Exhale. Close. Yes. 40 seconds of work starts in three, two. Let's go. Soft bend. Inhale down. Exhale. Pull it together. Inhale, down. Exhale, Squeeze. Nice. This is going to be our second exercise here on the floor. And then we're going to go up to standing. So we're doing a lying chest fly. And next we'll go to a standing chest fly. Okay, Rach, I missed it. What is your favorite chest exercise? I feel like it's gotta be like, just the classes, like, just chest press. But this is good, too. I like mix. I feel this one definitely quicker, I would say. Yeah, you really get that full range of motion in this one. 10 seconds here. This is when those weights should start to feel heavy. Means you chose the right weight in those final 10 seconds. Definitely starting to feel the burn here. Nice work, team. Three, two. Weights are down. You're resting for 20. Nice work. I'm with you. I love a good dumbbell chest press. Chest fly is one that I would say I feel more probably the next day, though. You really get that squeeze feeling. Yes. Get that nice stretch at the bottom. All right, you're back on in five. Pick up those weights. We're flying in three, two. Let's go chest fly again, back to back. These strict sets. You do it and then you do it again. Nice work, team. So do it and then do it again. Nice. Inhale, lower, exhale. Pull it together. Nice work, team. Inhale, lower, exhale. Pull it together. Nice Softening those elbows. Nice Squeezing those chest muscles together at the top. That second set, it's a true burnout. It is, right? Nice work, team. Awesome job. Ooh, dude. Back to back. Come on. Yes, you can. Yes, you can. You're in it for 5, 4, 3, 2, and 1. Oh. Holy bananas. Doing push ups after that is gonna be super challenging. Okay, Again, back to 10. Push ups. Rest for 20 seconds. We're getting the flow now. Now we're going. Yep. 10 more push ups. 10 more push ups. I'm gonna see how long I can stay on my toes. Is it better to go heavier and have to drop to my knees for Push ups. Or to go lighter on the strength, I'm gonna go with heavier. Heavier on the strength. I like my strength move. All right, here we go. 10 push ups. So let's do it. Rach, you're on in three, two. Let's go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2. One more. Come on, Lindsay. There it is. Down up. There it is. 10, 20 pushups. 20 pushups in the books, Rach. All right, we are standing. Grab a quick sip if you need it. Standing chest flies. Mistake. With those same 15s. You're going to alternate arms. Palms are going to face me. Roll the shoulders down and back. You're thinking about drawing opposite pinky top as a shoulder. That's going to get heavy fast. Getting tougher and tougher. Getting tougher and tougher as we go. Okay, 40 seconds. 40 seconds. Palms face me, opposite pinky. I should show you without the weights. Opposite pinky to shoulder. Yes. Standing chest fly. Here we go. Roll them down and back. Stop bending knees. We going three, two. Let's go. Right arm, left shoulder. Nice. Just getting it right up to shoulder height and really not letting that weight fall down. Control it down. That's the hard part right there. Right there, right there, right there. Nice. Control, control, control, control. You get to lift it up. Control it down. Nice work. Chest and shoulders involved. Right here. Core is turned on. We did the lying chest fly. Now you get the standing chest fly. You got a team. Stay with it. One rep at a time. Right here. Come on, come on. Ten seconds. Do those weights feel heavy? They should. They should. You got this. Keep pushing. 5, 4, 3, 2, and 1. Weights are down. Rest for 20. Shake it out. Little jog in place. Nice work. Awesome job, you guys. This is move three of six. All right, Almost at that halfway point. Here we go. Pick up those weights. We're back on standing chest fly. Right arm, left shoulder. In three, two. Let's go. Let's go. Get it up. There we go. Nice work. This is also probably one of my favorite moves. We started building into a lot of our workouts. I like this too. Right. It's nice to change it up. You know, you don't just have to, like, lie on your back the entire time. It can get a little boring if you just do the same thing. And a lot of you guys have tried our original chest workout, and you really liked it. And it's been really fun to go back and update some of these. Absolutely. And just see which one do you like better? We want to know in the comments. Do you like the original where we did the emom and counted reps? Do you like the timed intervals? This one better. The strict sets, let us know right now. You got 5, 4, 3, 2. Give me one more. There it is. Nice work. Dumbbells are down. Shake it out. Rest for 20. You ready to hit the mat and do push ups again? We're hit the mat and do push ups. And then we're going to come back up to standing for a fun new move. Full press out action. All right. I'm enjoying all these seconds. I'm like, come on. I'm pumping myself up. Yes, you can. Yes, you can. Three. Just ten. You can do anything for ten reps. Three, two, one. Let's go, go. Ten, nine, eight, seven, six, five, four, three, two. There we go. That last one. Every time. We did it, team. We did it. All right, move four. I'm dropping down to two ten pound dumbbells. You'll see why this one is quite the challenge. Rachel's gonna show you with one dumbbell. I'm gonna show you two. So if you have two, you're gonna squeeze your dumbbells together. Really squeeze them together like a heart press. Spun press. You can call it whatever you want. And take these weights, push them out and in. Okay. As I push out, I'm thinking about pushing these two weights together to really activate my pecs, the chest muscles. Right? Okay. Probably my least favorite move. This one. I'm not going to lie. Here we go. We can do this. 40 seconds. In three, two, one. Nice. Push out. Awesome job. Push out. Really think about squeezing those weights together. If you have two dumbbells pushed together like me. Push. Nice. This is one of those moves where you just squint your eyes, close your eyes, grit your teeth, give me the exhales. Focus on the breath. It's gonna be hard. Come on. Yes, you can. Nice work, team. You got it. One rep at a time. Slow and steady. For ten more seconds. Hang with me. Right here. Last five, four, three, two, and one. I'm setting those down. Those little ten pounds never felt so stinking heavy. Whoo. Holy bananas. Right? I will bump you up. I will bump you up. Okay? Whoo. 10 seconds. Soak it in. One more time. One more time on those press outs. Yes. Come on, let's go. Grab your weights. Put them together. Push it in. 3, 2. Let's go, let's go. Push. Find your zone. Come on. Find your inner strength. You got this. So strong. That's what you are. I'm not gonna lie. When we Originally filmed. These workouts, like, the best biceps, best triceps. I didn't think they would be as popular as they are, but you guys love these workouts, and I feel like some of them are most like the bicep workout. Well, yeah, that's one of the toughest ones we have. Isolating one muscle group the entire time. That's stinking hard. 10 seconds, guys. Let's go. Stay with me. Right here. Last five, Four, three, two, and one. Whoo. Drop the weights. Whoa. Shake it out, shake it out. I really felt that, like, right here. Like, more in the front shoulder area. Whoo. Yes. Nice to mix it up. Okay, 10 seconds. 10 seconds and you got 10 push ups. 10 seconds and you got 10 Push ups. What do we. We got 10, 20. We got set. 30 down. This is set number 40. You guys are awesome. You didn't even know you've done 40 push ups today. About to. We go in three, two. Let's go, let's go. Go. Ten. Nine, eight, seven. Come on. Six. You got this. Five, four, three. Come on, Lindsay. There we go. Two. Last one, last two. One. Failure. Found it. That's a good thing, right? Crushing it, team. Nice work, Rachel. 40 push ups in the books. And you got two more moves. We're gonna go back to our back, back to our backside. Okay, we're gonna do a diamond press. So similar to what you were just doing with those weights standing. Now you're gonna do that from a lying position. You're gonna take the two weights, put them together. Push up, lower down. Push up, lower down. A nice floor press again. Thinking about pressing those weights together. We're doing this for 40 seconds of work. 20 seconds of rest twice. You ready, Rach? We go in three, two. Let's go. Take it down. Push up. Inhale, down, exhale, push. Come on, you guys. Really think about squeezing those weights together. Nice big exhale. Hits me at the top. You are so awesome. So strong. Building that strong upper body. So essential for a good posture. Nice work, team. You got it. Starting to feel that chest. Final reps. Come on, team. Yes, you can last 5, 4, 3, 2. And rest. I don't know what it is, like, something about tapping your feet, like, does that. I was feeling that too. If I just tap my feet, it'll make my chest hurt less. It's hard, but that's okay, guys. Okay. Nine seconds. Nine seconds. Here we go. You're back on. Shake it out. Five, four. Get those weights up. Three, two. Stack them together. Let's go. Diamond press. Down, up, Come on. Nice little floor press action. Elbows are falling right at my rib cage. Inhale down. Big exhale. Push. Squeezing those weights together. Nice narrow press. It's gonna hit a little bit more of that front shoulder. You're gonna feel those triceps. Back of the arm. Working for you here too. All working. Come on. You got it. You got it, team. Nice work. Stay with it. Do you think we're getting more than 15 reps? That's what we did in the original. I'm like, is this harder? I think we're getting a little bit more. I feel like I'm getting more. 5, 4, 3, 2, and 1. Holy bananas. Holy bananas. That's tough stuff. Okay, rest for 20. Shake it. Another set of push ups, guys. Another set of push ups. Fifth set. This set. This is for 50 push ups. How often in a day can you be like, I did 50 push ups? Never. I don't think I've ever done this before. This is the first time. Pretty awesome. Pretty awesome. That's what you are today. Ready? We go ten of them. Ten of them. Get your mind right. You're on in three, Two. Let's go. Let's go. Go. Ten. Nine, Eight. You got it. Seven. Come on. Six. Drop into those knees. Five, Four, Three, two, one. Why is that so hard? You start to really hear all like, breath that, like, you need it every round. You gotta fight for it. Last move, you guys. Last move move. Six of six. And it's a fun one. We're mixing it up. Okay, we're gonna go reverse grip chest press. Might have to go a little bit lighter than you did on chest press. One, because you're tired. Two, it's a little bit harder so your palms are actually gonna face you like you would for a reverse grip round. You're going to alternate drop, push, drop, push. So you're going to alternate arms, reverse grips. Just going to hit a slightly different muscle group than the standard dumbbell chest press. All right, you're on. 40 seconds. This is your last move, guys. Last move. You're there in three, two. Let's go. Drop push, drop push. Nice. Come on, guys. You're going to do this twice. You're going to give me one more set of push ups and you are out of this chest workout. Come on, drop, push. Inhale, exhale, inhale, exhale. Come on. You're alternating. That elbow is going to fall pretty much right in line with the bottom of my crop top tank there. It's hard. Come on. Yes. You can fight for it, fight for it. Right here. What would it look like if I did? 10, 9, 8, 7. Come on. 3, 2, 1. Holy bananas. How we doing, Rachel? Are you struggling as much as I am? Seriously? Oh, my gosh. Such a dirty chest workout. So dirty. Spicy. 10 seconds rest. Come on. Last time on the strength. Last time with these weights. Make it happen. Make it happen. You're there in five. Let's go. Pick them up. Palms face you. Three, two, let's go. Down, up. Oh, it's getting hard. These little variations. Crazy how different your hands, right? Just that slight change of your grip just slightly works the muscle group a little bit different. I'm really feeling front shoulder here again. Also my core during this. Like uneven, you know, I definitely feel it. I like it. This is where we get radio silent. Just more. And I'm just like, come on, Lindsey, just get through this. 10 seconds, guys. Yes, you can. So stinking strong. Final five, four, three, two, and one. Holy bananas. There it is. That is chest failure. Come on, we're gonna do this. 10 more push ups. Said he would. It's your final 10, final 10 push ups you're gonna do today. Right here. Do it from your knees, do it from your toes. Just do it. Yes. Come on. Find that mat. You got five seconds. We go 10 push ups. I'm gonna get as many as I can from the toes. Drop when you need to. This is it, guys. This is it. No bonus round. You're on in three, two. Let's go. Go. Ten. Nine. Come on. Eight. Yes. Seven. Whoo. Six. Five. Hit the knees. Four. Three, two, one. We did it, Rach. Barely, but we did it. 60 push ups along with a whole lot of chest. That is something. Let's stretch it out. I'm going right back into that scorpion stretch. You can do that. Thread the needle. You can go belly down. This scorpion stretch we started with is going to feel so stinking good. So have left shoulder, left chest connected to the mat here. Rolling over, just opening this up because we just pretty much torched these muscles right here. My chest, my front shoulder got involved there. Nice work, you guys. So proud of you. If you are working on push up goals, let's switch sides. This workout's for you. Workout, huh? This is workout. If you did all 60 push ups from your toes, can you drop us a comment and let us know? We want to give you a shout out because that's awesome. First off, if you did all 60, you are so stinking awesome. So proud of you guys. Nice work. From here, let's just sit up and back. Little, little child's pose. You can bring those big toes to touch if it feels good for you. Just creating as much length as you can from fingertip to tailbone, letting those armpits fall down to the mat. Being so proud of yourself. Not every workout needs to be this, like, sweaty heart pumping. Solid strength training can be so beneficial. We're actually going to roll over to our backs and give ourselves a nice good chest stretch from the mat here. So you're gonna be on your back. Go into a glute bridge. Lift those hips off the ground. Can you interlace your fingers underneath your butt? And just give yourself a nice little chest expansion right here from that reverse position. We're so much belly down now. It feels good to just open up that chest. Think about spreading those chest muscles muscles apart here. Hold it for three, two, one. Set it down. Roll it up. I'm so proud of you, Rach. We did it. Therehere you go, Lynn. 60 push ups in the books. That's a big check mark off your to do list today. Awesome job and we hope you come back for another workout really soon. Thanks so much for crushing that chest workout with me. If you're feeling it, hit subscribe to our YouTube channel. It really helps us out. If you love isolating the upper bodies, check out the this workout right here. Or find all of our upper body workouts in this playlist right here. Have a great day.