60 minute intermediate chest workout with dumbbells and kettlebells
Here's everything you need to try our 60 minute intermediate chest workout with dumbbells and kettlebells. 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
- DB Walk Over Push Ups
- Circuit 2
- DB Floor Press In Deadbug
- Circuit 3
- KB Floor Press
- Circuit 4
- DB Floor Press In Hollow Hold
- DB Floor Press In Half Hollow Hold
- KB 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.
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.
Circuit 3
Complete this round 3 times.
KB Floor Press
Complete 12 repetitions
Coaching Tips For KB Floor Press
Follow these cues to perform KB Floor Press correctly:
- Rest the head of KB on the forearm
- Do not flare out the elbows, keep it close to the body
- Gently touch the elbows to the floor
- Lock the elbows at the top of each rep.
Circuit 4
Complete this round 3 times.
DB Floor Press In Hollow Hold
Complete 8 repetitions
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.
DB Floor Press In Half Hollow Hold
Complete 10 repetitions
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.
KB Crush Grip Floor Press
Complete 20 repetitions
Coaching Tips For KB Crush Grip Floor Press
Follow these cues to perform KB Crush Grip Floor Press correctly:
- Ensure you have a good grip on the KB, with the thumbs tucked under the horns
- Lower your elbows and gentle touch the floor
- Move with control.
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This workout was made by Sean Klein
Sean Klein
