30 minute advanced chest workout with dumbbells and a resistance band

Here's everything you need to try our 30 minute advanced chest workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Floor Press
  • Circuit 2
  • DB Floor Press In Deadbug
  • DB Floor Press In Half Hollow Hold
  • DB Walk Over Push Ups

Circuit 1

Complete this round 3 times.

DB Floor Press

Complete 12 repetitions

Buy Dumbbells
Primary
Upper Body
Horizontal Press

The dumbbell floor press is an effective horizontal pressing variation, especially for beginners just getting into resistance training.

Benefits of DB Floor Press

The main benefit of the dumbbell floor press is its ability to create different types of stimulus in the horizontal pressing movement pattern.

How To Do DB Floor Press

  1. Lye on the floor with the feet securely connected to the ground.
  2. Start with the dumbbells out in front with the elbows locked.
  3. Lower the elbows towards the floor creating an arrow head with the elbows and head (this means the elbows don’t flare out but also that they don’t come too close to the body).
  4. Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
  5. Press the dumbbells back to the starting position.

Coaching Tips For DB Floor Press

Follow these cues to perform DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top.

Circuit 2

Complete this round 3 times.

DB Floor Press In Deadbug

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For DB Floor Press In Deadbug

Follow these cues to perform DB Floor Press In Deadbug correctly:

  • Have the DB's in position before finding the deadbug position
  • Find the deadbug position by lifting the knees and pressing lower back into the floor
  • Press the DB slowly with control, locking the elbow each rep.

DB Floor Press In Half Hollow Hold

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For DB Floor Press In Half Hollow Hold

Follow these cues to perform DB Floor Press In Half Hollow Hold correctly:

  • Have the DB's in position before finding the half hollow position
  • Press the DB's slowly with control, locking the elbow each rep
  • Maintain a tight half hollow thoughout.

DB Walk Over Push Ups

Complete 8 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For DB Walk Over Push Ups

Follow these cues to perform DB Walk Over Push Ups correctly:

  • Keep the hips high and core tight throughout
  • Keep the elbows close to the body
  • Move slowly over the dumbbell.

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This workout was made by Sean Klein

Sean Klein

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