Chest workouts at home with dumbbells | YouTube routines without bench

Watch on YouTube: Chest workouts at home with dumbbells

Check out the full list of chest day workouts below.

All you need to train live with me on YouTube are a pair of dumbbells and once in a while sturdy chair, bench, or box but not mandatory. In order to understand and get the best most effective chest day workouts let’s discuss the following topics:

All about chest day workouts, routines, and exercises topics:

Introduction to chest day:

When it comes to chest day it is important to hit as many angles, grip widths, and variations of exercises as possible. I like to incorporate chest presses with standard, neutral, and reverse grips. I do the same for chest flyes. In addition to chest exercises I also add shoulder and tricep exercises since they play a major role in performing presses. Since all my workout videos use the up and down ladder system I also incorporate body weight exercises such as pushups using different widths, plank exercises as well as burpees and explosive movements with dumbbells such as snatches and cleans.

Even though circuit training workout routines are great for the cardiovascular system to reach specific goals in terms of strength, power, and muscle building you must use the correct weight and intensity. On the menu bar go to the working out benefits page and read how to reach specific goals.

Common chest exercises:

  • Dumbbell flat chest press
  • Dumbell close grip chest press
  • Reverse grip db chest press
  • Decline chest press
  • Incline chest press
  • DB Chest flyes
  • Pushups (Decline, incline, close grip, wide grip)
  • Bench press
  • Cable chest flyes

Common tricep exercises:

  • DB bent over Tricep kickbacks
  • DB Bent over Tricep extensions
  • Bridge pullovers
  • Skull crushers
  • Bench dips (aka chair dips, box dips)
  • Overhead tricep extensions
  • Rope pulldowns
  • Cable tricep pushdowns

Common shoulder exercises:

  • DB lateral raises
  • DB Front raises
  • DB shoulder presses
  • Barbell strict press
  • Barbell push press
  • IYT’s
  • Rear delt flyes

Not common but great power exercises:

  • Dumbbell High Pulls
  • Dumbbell Snatches
  • Dumbbell cleans
  • Barbell Cleans
  • Barbell Snatches

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Gymming at Home YouTube Channel

Although workouts are 60-80 minutes long, they are in circuits so you can keep the workouts as short as 45 minutes. It’s up to you! Make sure you subscribe. Every other workout to date is found below with the objective in the title. At the bottom of this page, you will also find the full workout schedule for the Gymming at Home Youtube Channel.

Full schedule on the sidebar (subscribe and turn on alerts for live Updates) -links to playlists at the bottom of this article.

The best chest workout YouTube live routines to date:

The ultimate chest workout:

We add rotator cuff and shoulder mobility exercises to keep the upper body healthy. It is of utmost importance to strengthen the rotator cuff muscles to avoid frozen shoulder and to maximize strength. My recommended rep range for this routine is 8-12 reps focusing on technique and proper execution. If you want to build muscle stay at 6-10 rep range, and 3-5 reps for strength.

Check out the workout on Youtube: Ultimate chest workout

Gymming at Home Weekly Schedule (with updated playlists):

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Recommended equipment for YouTube home workouts:

  • Dumbbells and Kettlebells – Pairs of: 10s, 15s, 20s, 25s, and 30s (Women can go heavier if they wish depending on goals but for the most part this recommendations is more then enough for women but men can go up to 50’s and more depending on goals.)
  • Loops bands – I recommend getting a set of blue, purple, and gray. Maybe 2-3 of each.
  • Mat.
  • 16-30inch box – may be adjustable but you can also use a bench or chair.

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Frequently asked questions (FAQ) about chest day exercises, workouts, and routines:

What is the best workout for the chest?

The best workout for the chest is one that incorporates different exercises, angles, width of grip, volume, loads, and rest periods. In addition to the variety of factors previously mentioned you must have a specific goal. Do you want a bigger chest? Do you want a stronger chest? Do you want to improve endurance? What is your goal? Answer these questions first and create a workout that specifically helps you achieve that goal. Additionally, make sure you are using proper technique because once you develop bad technique, you’ll quickly hit a plateau and may incurr injuries.

How many days a week should you do chest workouts?

This depends on what your ultimate goal is. There is a big difference between endurance, power, strength, and muscle building. Although nothing is written in stone, the heavier and more intense you go the more recovery days you need to allow you to perform at your best and thus make continual improvements. If you compete in strictly bench press then you can do up to 3x’s per week. But if you compete in sports that require multiple disciplines once a week may be enough but sometimes twice a week is recommended. One light day and one heavy day.

Is it OK to do chest workouts everyday?

It’s okay as long as you aren’t lifting too heavy or too intense. If you are training for strength training every day will lead to over training and actually work against you. The same applies for power. If you’re trying to build muscle I still wouldn’t hit chest every day but I’d probably train 3x’s per week if it was a weak muscle in regards to bodybuilding. Twice a week for me is more then enough for any specific goal. In general personally I have one “chest day” per week.

What should I do on chest day?

The chest is a pretty big and important muscle to train. You should create workouts that help you achieve a certain goal. I would add supersets, monster sets, drop sets, time under tension sets, high rep sets, power sets, and hypertrophy sets. As a beginner, choose 3-4 big exercises such as bench press, chest flyes, and dumbbell chest presses. With barbells you can do flat bench, incline, and decline. You can apply the same angles for flyes. You can mix and match exercises to create super sets and monster sets. As I have mentioned before, it all depends on what you are trying to achieve.

Can I get a six pack by doing pushups?

A six pack has more to do with your body fat then the type of exercises you do. If you have a calorie deficit on a daily basis eventually you’ll be lean enough to see your abs. To be honest you don’t have to do a single crunch, plank, or any abdominal exercise and you’ll still see ab definition. However, strengthening and working your abs will make them more toned and give them better shape and structure. Pushups if done correctly can improve core strength but won’t give you a six pack on their own.

What body part should I workout with chest?

My preference is to do shoulders and triceps when I train chest. They are all related in the pushing movement so I hit them all. In bodybuilding some strategies are to have a push and pull day. On this day you’d do chest exercises mixed with back exercises. This also depends on your specific goal. If you’re a perfomance athlete you might do a push pull and avoid isolating arms unless you have a previous injury that you need to rehab. If you’re a bodybuilder however you may want to do a full chest shoulder tricep day and focus on building your body to how you think you’d win a show.

Can I do push ups everyday?

Bodyweight pushups are not significantly stressful enough for your body to need a recovery day from them. However, if you’re doing 10 sets of maximum reps a long with other exercises that target the shoulders and triceps you may need recovery days. If you do circuit style training where you only do 4-6 set of 10 and you have been doing them for a while you can absolutely do them everyday. Just remember, the more intense the more damage you cause to muscle tissue the more rest days you are going to need if you want improved performance. Make sure that your technique is on point if not you can develop serious injuries such as medial or lateral epicondilytis.

Can I do chest and biceps on same day?

You can do this combination but in my opinion it is not optimal. There just isn’t a reason to do this. Typically on chest day you’re better of working out shoulders and triceps on the same day. If you are doing push and pull then combine chest day with back day exercises focusing on chest and back not arms.

What will 100 pushups a day do?

If done correctly 100 pushups a day will significantly improve your muscular endurance. You will not develop type 2 fibers which are the ones that give you that full and big muscle size. If your nutrition is on point you can get toned. On the other side of the coin, if you have bad technique you can develop serious problems such as epicondylitis, frozen shoulder, and lower back injuries. Bad habits can lead to serious problems that will require painful and expensive rehab.

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