10 Minute Dumbbell Chest Workout at Home

Hello everyone!

Here’s a chest specific dumbbell chest workout you can do at home. Main movement throughout is the regular chest press followed by variations of chest press and other movements to target the whole chest area.

The main reason I like to train chest is that they are large and can lift a lot of weight. Training movements such as bench press all help towards better pushups! As well as helping to stabilise the joints at shoulders, they improve overall posture. Unaware, we use our chest muscles a lot everyday with general lifting etc. And quite simply, benching is fun!

Each exercise is performed for 30 seconds followed by 30 seconds rest with one round to bring you to the ten minute mark.

Chest press
Standing horizontal chest press
Chest press
Standing cross body raise
Chest press
Decline push up
Chest press
Decline press
Chest press
Pull over

I have made my own version of a bench with a large box... certainly not quite the bench but it works in that my feet are stabilised, I can able to relax my neck and range of motion is increased as apposed to on the floor.

This is also a workout for those who at be have access to only lighter weights than you would use in the gym. For reference I used 2 x 12.5kg so nearly half of usual db press for 12 reps.

I hope you give this a go!

Cx

Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[anthonycarson]

Its so good to revisit these fab workouts and what a fab library Caroline has built. So with this I use 20kg for the presses and 10kg for the alternative sets. I also repeat to make it 20mins. Amazing, Amazing, Amazing, the pump is so good and the chest feels totally exhausted in a good way. This one is well worth trying if you haven't already. Give it a go you wont regret it.

[AminaSarfraz]

2:20 Chest Press
3:23 Standing Horizontal Press
5:23 Frontal Cross Body Raise
7:25 Decline Push Up
9:23 Decline Press
11:20 Pull Over

[HDiEclipSe]

this was so amazing. finally a workout that does what it says on the tin. no hidden ab exercises, no back or biceps, just chest and triceps. loved every second doing this. To make it more intense i kept going only giving myself 10 second rests after each set! a must do workout for beginners or even the advanced

[susana]

I am 50 years old and I adore your exercises, I am improving my muscles. Thanks from Spain 💚

[zerounloaded]

Don’t try this on an ironing board I’m telling you this out of experience

[anthonycarson]

So I mentioned before love working chest and as today was a 10 minute AB torture I thought I would squeeze in this sneaky 10 minute chest DB workout at 10pm. Used 20kg for the press and 10kg for the others. Ok I'm going to come clean I could not stop at the one rotation so did two. 20 minutes and probably the best pump I have had after any chest workout. These workouts are so well worked through that you literally can't stop. Can't wait for Sundays 1 hour HIIT ☝️💪👊 . I hope everyone is feeling as motivated and thanks Caroline for the dedication to motivate us to be fitter and stronger 👏👏👏👊👊👊💪💪💪☝️

[wassapdood]

Wish my arms looked like yours! They're fire!

[MrGonji]

I can’t believe I was able to hit the upper, lower, middle, side, bottom, top, inner, outer, I mean my whole chest with just dumbbells in my house. 🤯 🤯.

[edapollo]

New to this whole YouTube workout thing. I can honestly say the 4 weeks I’ve been with Caroline have been great to some extent. The great part is I now fit back in my suit pants and feel physically fit again. I’m up to 3 minutes on the plank challenge! The bad part is I can’t button the top button on my dress shirts because my neck/traps have grown! Wow. Thank you for pushing me. If I could be so bold as to ask for more chest and back dumbbell routines, please...

[thyiff]

✅12/22 - 20lbs for most moves except the standing cross body raise (used 15lbs). Post-EPIC gains for you! 💪💪 I'm revisiting the CG archive in December and I'm loving these WOs all over again. Onto tris now ....
✅9/9 - 15lbs all the way. 💪 Now onto triceps. Thank you!
✅8/26 - Whooohooo!! I love when I get the chance to complete your older workouts! 💯 Now onto your new triceps workout.

[alexandragisellechavez]

I am doing FUEL series.. and I am so proud of how Caroline has improved her workout, the background, the format, etc..

[melinda]

I love chest workouts! This was a good short one.. Don't see enough of these with women's programs..thanks Caroline!!

[lisakosinski]

You are an inspiration! Thank you for posting these awesome workouts. I love how you explain the session in the beginning with tips and how you can convey so much encouragement and enthusiasm without using sound during your workouts! It really feels like we are working out together and you feel the burn too! Lastly, thank you for doing stretches at the end - I feel they are so important and most videos do not share them. You rock! Please keep posting!

[brioche]

I love adding shorter workouts on to the end of another workout. Thanks. I don’t find many (that I like) that focus on just the chest

[urospeternel]

I am 48 years old and I adore your exercises, I am improving my muscles. Thanks from Slovenia 💚

[andreahammond]

Great chest workout! I've been pairing your workouts with yoga and walking or biking everyday and I feel fantastic. Thanks Caroline!!

[fudgeshahrum]

Did ur 40min shoulder DB and 2rounds of this chest DB workout. Love ur workout. It's what I look fwd to every morning. 1hr workout with Caroline ☺️ Ur workout style really suits me. Woot woot 🙌 on ur 100k subscribers. U deserve it 🌹

[rockonsisters]

4 weeks into the new fitness regime, first week, changed diet, last 3 weeks completing 6 days out of 7 doing Body Project, Roberta’s Gym and Girvan chest training. 💪🏻 💪🏻

[MightMouse]

This is BY FAR the absolute BEST 10 Min. Chest Workout on YouTube yet! You really do get a great Chest pump with this Workout! Been doing this pretty much on a regular basis! Lol! Thanks Caroline for this Workout video! =D

- Ron

[heatherpoletti]

Shortened the rest period to 15 to 20 seconds. This is such an amazing quick workout, and it fatigues the muscles quickly.