Home Workout
Get ready for an INTENSE 20 minute chest workout at home with dumbbells and bodyweight (push ups). I’m not going to sugar coat it… this workout is challenging and at times you will think about quitting. Move past the fear of failing and give it your best! If you need to stop and take a break at any point … take it, but then get right back to the workout as soon as you can.

Elevate your ability to overcome the mental blocks, “I can’t do this because…” and, “This is too hard for me…” YOU CAN DO THIS. YOU CAN DO HARD THINGS! Trust in yourself — you got this πŸ‘ŠπŸΌ

I’m using 30 lb / 13.6 kg dumbbells in this workout. Disclaimer: when I was putting this workout together I thought to myself, “pick up the 40 or 50 lb dumbbells and make this more challenging.” I’M GLAD I ENDED UP USING 30 LB DUMBBELLS because this chest workout will have you feeling it just 3-4 sets in. This is a high-rep workout that is time based, so you can use manageable weights like I did or go a little heavier and do less reps. Customize the workout depending on your goals. Work along with me and lets build a stronger chest!

πŸ›‘ If you don’t have dumbbells but want to get in a KILLER bodyweight chest workout then check out this video β–Ί https://youtu.be/Jf5_PJCFs-g


πŸ‘‰πŸΌ Duration: 20 Minutes
πŸ‘‰πŸΌ Equipment: A set of dumbbells (I’m using 30 lb / 13.6 kg dumbbells), a mat and a bench or box (optional) — if you don’t have a bench then you can lay on the floor.
πŸ’ͺ🏽 In this workout I’m using SMRTFT 5-80lb adjustable dumbbells (My favorite adjustable dumbbells).
β–Ί Available at https://bit.ly/3evYP7M
🦍 We use and highly recommend the Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm. This mat is the first mat we’ve used that doesn’t slide around and we are OBSESSED with the comfort! Check it out at https://bit.ly/YoGorillaTD
β–Ί Use code TIFFXDAN to get 10% off your order!
πŸ‘Ÿ Sneakers: https://rstyle.me/+dQ8Yo-U8gabiZGBgULKSxQ
πŸ‘‰πŸΌ Timing: 40 Seconds Work, 20 Seconds Rest
πŸ‘‰πŸΌ Level: Medium // Challenging

0:20 – Chest Press
1:20 – Chest Flyes
2:20 – Decline Push Ups
3:20 – Chest Press
4:20 – Chest Flyes
5:20 – Decline Push Ups

6:20 – ISO Chest Press R
7:20 – ISO Chest Press L
8:20 – Diamond Press
9:20 – Hand Release Push Ups
10:20 – ISO Chest Press R
11:20 – ISO Chest Press L
12:20 -Diamond Press
13:20 – Hand Release Push Ups

14:20 – Rotating Chest Press
15:20 – Alternating Chest Flyes
16:20 – 1 Slow Push Up / 20 Sec Down, 20 Sec Up
17:20 – Rotating Chest Press
18:20 – Alternating Chest Flyes
19:20 – 1 Slow Push Up / 20 Sec Down, 20 Sec Up

20:20 – Cooldown & Stretch

Searching for a complete home workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.

Add the 6 Week Shred playlist to your favorites so you can come back every day.
πŸ‘‰πŸΌ https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven’t already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.
πŸ‘‰πŸΌ https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

πŸ‘πŸ½ LIKE if you want more dumbbell chest workouts!
πŸ’¬ COMMENT to let us know what other videos you want to see.
πŸ”” SUBSCRIBE + turn on notifications so you never miss a workout!
πŸ“Έ FOLLOW us on IG for more workouts: https://www.instagram.com/tiffxdan/

THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.


DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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