45 minute intermediate chest workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute intermediate 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Floor Press In Hollow Hold
  • Circuit 2
  • DB Floor Press In Half Hollow Hold
  • Press Ups with Band Resistance
  • Circuit 3
  • DB Floor Press In Deadbug
  • Glute Bridge DB Press

Circuit 1

Complete this round 3 times.

DB Floor Press In Hollow Hold

Complete 8 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For DB Floor Press In Hollow Hold

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

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

Circuit 2

Complete this round 3 times.

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.

Press Ups with Band Resistance

Complete 11 repetitions

Buy Bands
Primary
Upper Body
Horizontal Press

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 3

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.

Glute Bridge DB Press

Complete 14 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For Glute Bridge DB Press

Follow these cues to perform Glute Bridge DB Press correctly:

  • Have the DB's in position before finding the deadbug position
  • Press the lower back into the floor and do a hip thrust, maintain tension throughout
  • Press the DBs slowly with control, locking the elbow each rep.

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This workout was made by Sean Klein

Sean Klein

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