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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.
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!
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If you don't have dumbbells but want to get in a KILLER bodyweight chest workout then check out this video • I Do This 12 Min Push ...
⏱️ Duration: 20 Minutes
🏋️♂️ 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.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest
INTENSE CHEST WORKOUT AT HOME WORKOUT DETAILS:
ROUND #1
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
ROUND #2
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
ROUND #3
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
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
30 июл 2024
