Chest Workout With Dumbbells & Kettlebells
Table of Contents
- Single Arm Dumbbell Chest Press
- Push Ups on Kettlebells
- High Bridge Single Arm Kettlebell Press
- Alternating Dumbbell Chest Press with Rotation
- Download PDF version
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You’ve probably been bench pressing for a while. You do flat bench, incline and decline and then you probably move to the chest fly machine. These are great workouts for muscle building. They are staple movements for chest growth and development.
However, with this approach I am offering you to step away from the barbell or chest machines for a bit, and make your body work in new way(s).
I’m not sure how experienced you are but I do know that you will find at least one of these exercises new and beneficial for you, regardless of your training background.
SINGLE ARM DUMBBELL CHEST PRESS
- The single arm dumbbell chest press is a great exercise to challenge your core due to it’s anti-rotation component. You have to force your torso to remain on the bench as you lower the dumbbell. This effect will increase with a heavier weight. Talking about heavier weight, in order to truly challenge the core, select a weight that is challenging for 8-10 reps.
- This exercise can also serve as a great tool to notice differences in strength and stability between both limbs (left arm, left pec with right arm, right pec).
- Make sure to lower the weight with control and to really squeeze your pecs at the top of the exercise.
PUSH UPS ON KETTLEBELLS
- Doing push ups on top of kettlebells will increase the range of motion of the exercise. This is good because doing you can’t go as low when you’re doing push ups on the ground. Increasing the range of motion will increase the intensity.
- It will also create somewhat of unstable base, this will increase the stability requirements of the shoulders. The heavier the kettlebells, the more stable the base of the exercise. Be cautious if you decide to use smaller kettlebells.
- Pro tip: Think of pushing the kettlebells into the ground.
HIGH BRIDGE SINGLE ARM KETTLEBELL PRESS
- With this exercise, we are extracting a piece of the (TGU) Turkish Get-Up exercise. This movement will be easier for you if you are already familiar with the TGU.
- This movement requires tons of focus, not to mention strength and core stability. A LOT of core stability. Your obliques will thank you.
- The movement should not be done with haste. You should perform it with total control.
- Lower the kettlebell slowly to keep tension through out your torso.
- You can use a dumbbell for this movement, but using a kettlebell will greatly challenge your core more.
RELATED: TURKISH GET UP VARIATION
ALTERNATING DUMBBELL CHEST PRESS WITH ROTATION
- This exercise is great not only to build upper body strength, but also to improve core strength.
- You’re going to press one dumbbell up as you lower the opposite one. Like the other exercises on this list, it is best if you lower the weights with control.
- To make your abs work hard(er), don’t let your upper back return to the ground until the set is over.
There’s three workouts to choose. The rest period of each workout will be dictated by the amount of weight/load that needs to be lifted and by the amount of sets.
So, the heavier the weight or the more sets that need to be completed, the longer the rest periods.
Each exercise will have a letter assigned to them. So for example, exercises with the same letters should be done in a super set fashion. So for CHEST WORKOUT A, you will do A1) Single Arm Dumbbell Chest Press and once you are done with you will rest 45 seconds and continue to do A2) Push Ups on Kettlebells.
PLEASE BE CAREFUL WHEN USING HEAVIER WEIGHTS.
CHEST WORKOUT A
- The rep range of these exercises will require you to pick a weight that you can lift for 8-10 reps with the exception of the push ups on kettlebells exercise which is 12 reps. If you can lift more than 10 repetitions, the weight is too light.
- You will rest 45 seconds between movements and sets.
- Complete each exercise 3x.
CHEST WORKOUT B
- Here you have the same exercise pairings but the rep range here is a bit lower, so that means you have to select heavier weights.
- You have to complete 5 sets of each exercise but now you can rest 90 seconds instead of 45 seconds like in Workout A.
CHEST WORKOUT C
- Here you have 3 different rep schemes; 20, 15 and 8 reps. You will start with high reps and lighter weight and in the subsequent sets, you will do lower reps BUT heavier weights.
- Notice how there aren’t any exercise pairings. You have to complete each exercise 3x before moving on to the next one.
Download Workout PDF
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CHEST WORKOUT PDF