Tiffany's Training

Watch on YouTube
Circuit Chest • Core

Upper Body Push Workout with Dumbbells in 30 Minutes for Chest, Shoulders, and Strength

30 min Intermediate Dumbbells No Jumping
Start Workout on YouTube Back to Workout Library

About This Workout

💪 Upper Body Push Strength Workout 💪
Sculpt your chest, shoulders, and core with this 30-minute dumbbell home workout! 🏋️‍♂️ 4 rounds (key for muscle development), 6 exercises, and mods for all levels. Perfect for your home routine!
🔥 Warm-up: 3 min (arm swings, knee raises, hip shifts, more)
🔥 Main Workout: 24 min (4 rounds)
🔥 Cool-down: 3 min (6 stretches: chest, triceps, shoulders)
Grab your dumbbells and build push strength at home! 💥

Equipment: Medium to Heavy Dumbbells (For reference, I used 15-25 lb.)

Workout Chapters

  1. 0:00Intro
  2. 0:18Warm-up
  3. 3:17C1-Dumbbell Floor Press
  4. 4:17C1-Dumbbell Overhead Press
  5. 5:18C1-Standing Dumbbell Chest Press (High Angle)
  6. 6:17C1-Standing Dumbbell Chest Press (Low Angle)
  7. 7:18C1-Dumbbell Alternating Front Raise
  8. 8:17C1-Plank Hold
  9. 9:18C2-Dumbbell Floor Press
  10. 10:18C2-Dumbbell Overhead Press
  11. 11:17C2-Standing Dumbbell Chest Press (High Angle)
  12. 12:18C2-Standing Dumbbell Chest Press (Low Angle)
  13. 13:17C2-Dumbbell Alternating Front Raise
  14. 14:17C2-Plank Hold
  15. 15:17C3-Dumbbell Floor Press (Halfway)
  16. 16:58C3-Dumbbell Overhead Press
  17. 17:58C3-Standing Dumbbell Chest Press (High Angle)
  18. 18:58C3-Standing Dumbbell Chest Press (Low Angle)
  19. 19:58C3-Dumbbell Alternating Front Raise
  20. 20:58C3-Plank Hold
  21. 21:58C4-Dumbbell Floor Press
  22. 22:58C4-Dumbbell Overhead Press
  23. 23:58C4-Standing Dumbbell Chest Press (High Angle)
  24. 24:58C4-Standing Dumbbell Chest Press (Low Angle)
  25. 25:59C4-Dumbbell Alternating Front Raise
  26. 26:59C4-Plank Hold
  27. 27:59Cool-Down

Related Workouts

Keep going with another workout that matches this training style.

Scroll to Top