A Quick 20-Minute At-Home Chest Workout For Women With Dumbbells

Share this blog:

It’s been a while since I came up with a proper workout. On top of that, I learned the other day that I don’t even have a chest workout written out for you! I guess it’s time we change that. In this blog, we’re looking at a 20-minute chest workout that can be done at home with only a set of dumbells. If you have an exercise bench, that’s even better and I suggest you use it for the floor exercises. However, if you don’t that’s fine as well!

Dumbbell Floor Press

Primary Muscles Targeted: Pectoralis Major (chest), Triceps, Anterior Deltoids (front shoulders)
Repetitions: 3×10 – 15

• Lie on your back on the floor with your knees bent.
• Hold a dumbbell in each hand at chest level.
• Press the dumbbells upward until your arms are fully extended.
• Lower them back to the starting position until your elbows touch the floor.

To make it harder, you can increase the weight of the dumbbells or perform the exercise with a single arm at a time to increase the challenge to your stabilizing muscles.

To make it easier, you can decrease the weight of the dumbbells or perform the exercise with your feet flat on the floor for additional stability.

Standing Svend Press

Primary Muscles Targeted: Pectoralis Major (chest), Triceps, Anterior Deltoids (front shoulders)
Repetitions: 3×10 – 15

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand at chest level with palms facing each other.
• Press the dumbbells forward until your arms are fully extended.
• Bring them back to the starting position.

To make it harder, you can increase the weight of the dumbbells or perform the exercise on one leg to engage your core and balance more.

To make it easier, you can decrease the weight of the dumbbells or perform the exercise seated on a chair or stability ball for more support.

Dumbbell Flyes on the Floor

Primary Muscles Targeted: Pectoralis Major (chest), Anterior Deltoids (front shoulders)
Repetitions: 3×10 – 15

• Lie on your back on the floor with your knees bent.
• Hold a dumbbell in each hand with arms extended above your chest.
• Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
• Bring them back up to the starting position.

To make it harder, you can increase the weight of the dumbbells or perform the exercise with a slower tempo to increase time under tension.

To make it easier, you can decrease the weight of the dumbbells or limit the range of motion by not lowering the dumbbells as far.

Dumbbell Pullover on the Floor

Primary Muscles Targeted: Pectoralis Major (chest), Latissimus Dorsi (upper back), Triceps
Repetitions: 3×10 – 15

• Lie on your back on the floor with your knees bent.
• Hold a single dumbbell with both hands above your chest.
• Lower the dumbbell slowly behind your head.
• Pull it back to the starting position using your chest muscles.

To make it harder, you can increase the weight of the dumbbell or perform the exercise with your hips lifted in a bridge position to engage your glutes and core.

To make it easier, you can decrease the weight of the dumbbell or perform the exercise with bent arms to reduce the lever length and strain on your shoulders.

Dumbbell Push-Up

Primary Muscles Targeted: Pectoralis Major (chest), Triceps, Anterior Deltoids (front shoulders), Core Stabilizers
Repetitions: 3×10 – 15

• Place two dumbbells on the floor shoulder-width apart.
• Grip the dumbbells and get into a push-up position.
• Lower your body until your chest nearly touches the floor.
• Push yourself back up to the starting position.

To make it harder, you can elevate your feet on a raised surface to increase the difficulty or add a pause at the bottom of the push-up to increase time under tension.

To make it easier, you can perform the push-up on your knees instead of your toes or use a wider stance with your feet for more stability.

Standing Upward Chest Fly

Primary Muscles Targeted: Pectoralis Major (chest), Anterior Deltoids (front shoulders)
Repetitions: 3×10 – 15

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand with arms extended down in front of your thighs, palms facing each other.
• Raise the dumbbells upward and outward in a wide arc until they reach chest level.
• Lower them back to the starting position.

To make it harder, you can increase the weight of the dumbbells or perform the exercise with a slower tempo to increase time under tension.

To make it easier, you can decrease the weight of the dumbbells or perform the exercise with a smaller range of motion.