Carve out robust pecs and triceps with this 15-minute, 3-move dumbbell chest workout.

Achieve chiseled pecs and triceps with this 3-move dumbbell chest workout in just 15 minutes. Strengthening and defining your chest, shoulders, and triceps requires dedication and the right exercises. While barbells and machines have their place, dumbbells offer unique benefits, including increased range of motion and muscle activation.

1. Dumbbell Reverse Grip Bench Press:
   • Targets: Upper pecs, triceps
   • Instructions: Use an underhand grip and narrow movement pattern. Extend arms over your chest, brace your core, and lower dumbbells towards your chest. Pause, then drive upwards.
   • Tip: Add incline for more upper pec focus.
2. Dumbbell Svend Press:
   • Targets: Pecs, triceps, shoulder stability
   • Instructions: Stand with dumbbells pressed together close to your chest, palms facing each other. Press weights away, extending elbows parallel to the floor. Pause, then return to chest.
   • Tip: Focus on squeezing pecs during the press.
3. Hyght Dumbbell Fly:
   • Targets: Pecs, shoulder stability
   • Instructions: Set bench at 45-degree incline. Sit with back against bench, elbows slightly bent, holding dumbbells. Open chest and lift dumbbells toward each other over torso. Squeeze pecs, then lower.
   • Tip: Maintain fixed arm position and motion path.

3-Move Dumbbell Chest and Triceps Workout:

• Equipment: Dumbbells, bench/chair
• Warm-up: Perform gentle mobilization exercises for 5-15 minutes.
• EMOM (Every Minute on the Minute): 5 rounds
  • Dumbbell Reverse Grip Bench Press: 8-10 reps
  • Dumbbell Svend Press: 8-10 reps
  • Hyght Dumbbell Fly: 8-10 reps
  • Rest for remainder of minute between sets.
  • Aim for 10-15 seconds rest between exercises.
  • Repeat for 5 rounds.

Whether as a standalone session or incorporated into your current routine, ensure progressive overload over time to challenge and strengthen your muscles effectively.