30 minute intermediate chest workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute intermediate chest workout with dumbbells and a resistance band at home. 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Walk Over Push Ups
  • Press Ups with Band Resistance
  • Circuit 2
  • DB Floor Press In Deadbug
  • DB Crush Grip Floor Press

Circuit 1

Complete this round 3 times.

DB Walk Over Push Ups

Complete 7 repetitions

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.

Press Ups with Band Resistance

Complete 11 repetitions

Coaching Tips For Press Ups with Band Resistance

Follow these cues to perform Press Ups with Band Resistance correctly:

  • Wrap the band around your shoulders and ensure the band is under your hands before you start
  • Keep the elbows close to the body
  • Keep the hands underneath the elbows throughout.

Circuit 2

Complete this round 3 times.

DB Floor Press In Deadbug

Complete 10 repetitions

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 Crush Grip Floor Press

Complete 24 repetitions

The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.

Benefits of DB Crush Grip Floor Press

The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.

How To Do DB Crush Grip Floor Press

  1. Lye flat on the floor with the feet securely planted on the floor.
  2. With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
  3. Lock the elbows at the top of the repetition.
  4. Return to the starting position with control.

Coaching Tips For DB Crush Grip Floor Press

Follow these cues to perform DB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the heads of the DB
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

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This workout was made by Sean Klein

Sean Klein

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