20 Min INTENSE Chest Workout at Home (Dumbbells & Push Ups) GROW YOUR CHEST

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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WORKOUT DETAILS
⏱️ 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.
⏱️ 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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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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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!

[mbrown]

It is great to be getting back into a workout routine. Me doing a Dan video. Me cursing Dan while doing the video. Me appreciating the hard work I just put in. Used 25 lbs and now arms are noodles

[abhishekreghunath]

You're an animal bro! Insane, I struggled though the workout but didn't quit. Kept going.

[RobereFlombere]

This absolutely crushed my chest. Best at home chest workout I’ve done so far.

[beverlylucas]

Yes that slow workout was challenging. I had to stop and go again. Thanks again for your hard work. Let’s work! Peace

[jeffreybetelnut]

Hey Dan. As usual your workouts are just fantastic! Love the cool down stretching you do now too. Well done!!! Keep it up, Dan! You’re still my #1 go-to guy for personal workouts. By far THE BEST I’ve seen on ANY social media platform. Keep at it!!!! -Dr. Jeff

[AnnoyingApple]

Thx.. now i feel the difference in strength of my left and right chest and shoulders..

Keep it up guys.. dont use too heavy weighs

[george]

Nice chest workout, great combo of weights and body weight exercises to blow out the chest. You push me with the 20 secs rests in between sets. When I'm done I feel that I really accomplished a great workout. Thanks! Keep them coming.

[mattsather]

Thank you!!! This is exactly what I was hoping you'd post! Didn't know a set of ONE pushup could be that challenging.

[neversys]

Hi, Dan! Great job! Your workouts are always wonderful! Now, my chest is on fire. Thank you so much!

[musicforgym]

Thanks so much for this amazing workout, Sydney! I crushed it and feel great now! Are there any longer workouts coming up this month? I'm really missing your 50-60 minute videos now that I don't go to the gym.

[Whatsmyhandlebtw]

Absolutely perfect workout for chest. Thanks

[amberl]

I usually do hour long workouts per body part, so I'm always hesitant to do shorter ones. I've done 3 of your workouts this week, and they're killers! My hamstrings are still sore from 2 days ago, and my chest is on fire! Thank you

[tuwshiyahbiyntamiymyisrael]

First workout I've done in months and good choice of pace and structure. You've got a new subscriber. I'm going to ride the wave into a new body.

[abhishektodmal]

Another great workout 😃💪 Thank you so very much for all your content! Keep up the good work, and I wish you all the very best! ❤️🖐

[Coffeechristian]

Man!!! I’ve been doing your workout for a few months now . Love this one esp. your vids are top notch! Thanks man!

[balvinderaccary]

Absolutely great! Best workouts ever. Best channel and top of that Dan you are so easy on the eyes.

[simple_Calc]

I used to workout in the gym but i have naver trained my chest to this level
Thankyou so much brother.
It's a good proof that we still can hit those muscles at home just using dumbbells.

[jimp]

This is a DAMN GREAT workout! Especially for people like me with limited dumbbells. And I appreciate the stretches at the end. It really helped.
Thanks as always for keeping me fit.

[chazpurves]

Hey man, thank you so much for this video! I’ve been trying to build my chest, and over the past week and a half, I haven’t felt any soreness at all once! This absolutely killed my chest, all I needed was some guidance. I subbed immediately, thanks again!

[edwinrivera]

Hi Dan. Great workout! I can totally feel the bur . My only suggestion would be if you can add a second angle from behind you as well so that we can get the proper technique.