60 minute beginner chest workout with dumbbells and a resistance band
Here's everything you need to try our 60 minute beginner 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.
- Circuit 1
- Single Arm DB Floor Press
- Circuit 2
- DB Floor Press
- Circuit 3
- DB Crush Grip Floor Press
- Bottom of Press Up Hold
- Circuit 4
- Inchworm to Press Up
- Opposite Shoulder Taps from Bear Crawl
Circuit 1
Complete this round 3 times.
Single Arm DB Floor Press
Complete 12 repetitions
Coaching Tips For Single Arm DB Floor Press
Follow these cues to perform Single Arm DB Floor Press correctly:
- Touch elbows gently to the floor
- Lock elbows at the top
- Keep other hand on ribs.
Circuit 2
Complete this round 3 times.
DB Floor Press
Complete 10 repetitions
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
- Lye on the floor with the feet securely connected to the ground.
- Start with the dumbbells out in front with the elbows locked.
- 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).
- Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
- 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 3
Complete this round 3 times.
DB Crush Grip Floor Press
Complete 18 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
- Lye flat on the floor with the feet securely planted on the floor.
- With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
- Lock the elbows at the top of the repetition.
- 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.
Bottom of Press Up Hold
Complete 20 seconds
Coaching Tips For Bottom of Press Up Hold
Follow these cues to perform Bottom of Press Up Hold correctly:
- Keep tension in the chest
- Keep shoulders and hips inline.
Circuit 4
Complete this round 3 times.
Inchworm to Press Up
Complete 4 repetitions
Coaching Tips For Inchworm to Press Up
Follow these cues to perform Inchworm to Press Up correctly:
- Walk slowly on the hands taking small steps
- Keep the elbows close to the body on the press up.
Opposite Shoulder Taps from Bear Crawl
Complete 4 repetitions
Coaching Tips For Opposite Shoulder Taps from Bear Crawl
Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:
- Try and stay as stable as possible throughout with as little movement as possible.
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This workout was made by Sean Klein
Sean Klein
