20-Min Dumbbell Total Chest Annihilation Workout!

This 20-minute chest workout will light up your pecs and push muscles leaving you with a serious pump. Whether you’re short on time or want to level up your push day, this progressive overload style workout delivers solid results with minimal equipment.

Target Muscles: Upper & Lower Chest
Length: approx. 20 Mins
Equipment Needed: Dumbbells


0:00 Intro
0:59 Warmup
3:49 Round 1 - Incline Dumbbell Bench Press
4:49 Round 1 - Flat Dumbbell Bench Press
5:49 Round 1 - Decline Dumbbell Bench Press
6:49 Round 1 - Seated Chest Flys
7:49 Round 1 - Decline Alt Dumbbell Press Hold
8:49 Round 1 - Incline Close Grip Dumbbell Press
9:49 Round 2 - Incline Dumbbell Bench Press
11:19 Round 2 - Flat Dumbbell Bench Press
12:19 Round 2 - Decline Dumbbell Bench Press
13:19 Round 2 - Seated Chest Flys
14:19 Round 2 - Decline Alt Dumbbell Press Hold
15:19 Round 2 - Incline Close Grip Dumbbell Press
16:19 Round 3 - Incline Dumbbell Bench Press
17:49 Round 3 - Flat Dumbbell Bench Press
18:49 Round 3 - Decline Dumbbell Bench Press
19:49 Round 3 - Seated Chest Flys
20:49 Round 3 - Decline Alt Dumbbell Press Hold
21:49 Round 3 - Incline Close Grip Dumbbell Press