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20 Min Chest and Back workout (Strength Power Focused With Dumbbells)
Unlock your strength and power with this 20-minute chest and back workout using dumbbells! Designed to enhance both strength and power, this workout targets your upper body with effective exercises that will help you build muscle and boost your performance. Follow along and let's get stronger together!
**Chest Exercises:**
1. **Dumbbell Bench Press**
- Lie on a flat bench holding a dumbbell in each hand at shoulder width.
- Plant your feet firmly on the floor and engage your core.
- Press the dumbbells straight up until arms are extended, avoiding an arched back.
- Slowly lower back to the starting position, keeping a slight bend in the elbows.
- Aim for 4 sets of 6-8 reps with a heavy weight.
2. **Incline Dumbbell Press**
- Set a bench to a 30-45 degree incline.
- Hold dumbbells at shoulder height with palms facing forward.
- Press the weights up until arms are extended, avoiding an arched back.
- Slowly lower back to the starting position, keeping a slight bend in the elbows.
- Aim for 3 sets of 8-10 reps.
**Back Exercises:**
3. **Bent-Over Dumbbell Row**
- Bend knees slightly and hinge forward from the hips with a flat back.
- Let the dumbbells hang straight down from shoulders with palms facing in.
- Row the weights straight up towards your lower chest by driving elbows back.
- Squeeze your back muscles at the top of the movement.
- Aim for 4 sets of 8-10 reps with a heavy weight.
4. **Single-Arm Dumbbell Row**
- Place one knee and hand on a flat bench, back flat in a prone position.
- Let the dumbbell in your free hand hang straight down from shoulder.
- Row the weight straight up towards your hip by driving elbow back.
- Squeeze your back at the top then slowly lower the weight.
- Aim for 3 sets of 10-12 reps per arm.
Focus on controlled, explosive reps to build strength and power in your chest and back. Allow 2-3 minutes rest between sets for optimal performance and recovery.
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0:00
Team, welcome back. You made it and I'm excited. There's me, coach James, and I'm ready to rock it today
0:06
with our power, focus, chest and back session. Now, I'm not going to talk for too long
0:11
but I'm going to tell you one thing's for sure. You're going to get a pump on today. You're going to
0:15
absolutely love it. At times, you're going to dislike me. But that is okay. We're going to get
0:20
straight in. We're going to do an easy warm up focusing quite a lot on the upper body, the hips and the
0:24
lower back, and then we're going to rock and roll. We have two workouts due today, and A and B
0:30
We're going to go A, B, back to A, back to B, 20 minutes, done and dusted
0:34
Are you ready? Let's go. So starting easy. You're going to walk out, push up, warm up them shoulders and that chest
0:41
Touch the floor, walk the hands out, push up off the floor
0:45
If you have to go down onto your knees, that is fine. Then you drive the hips back
0:50
Up we come. I don't care if you keep your legs straight or not. That is up to you
0:55
Chest to the floor, drive it up. Back we go. Everyone loves a chest and back session
1:03
Tell you what, my body is in bits. I had a competition on the weekend and my legs hurt
1:09
So what's perfect for me today? Chest and back. That's why we're here
1:14
Okay, from here, what I'm going to get you to do is we're going to go back down onto the floor
1:19
and you're going to go into a high plank and do some shoulder taps. So keep them hips up, alternate tapping
1:25
your right hand to your left shoulder, left hand to your right shoulder, Keep them hips as still as you can
1:33
A little bit wider with the feet. Ooh! Yes. And relax there
1:39
Okay, now download your hands and knees. Cale those toes under. Drive your hips back and then drop your hips down
1:47
So my head is up in this position and then my head is down in this position, okay
1:53
It's important we warm up the lower back as well because we have quite a lot of
1:58
backing this today. Ten seconds to go. This one. The two sets today is two four-minute rounds
2:07
You're going to work for three minutes, rest for one minute. And when you work, it's going to be 45 seconds on, 15 seconds off. Okay? Perfect. From there, what I'm going to get you to do is take
2:18
two light dumbbells, and we're just going to do some dumbbells. So you're just going to hinge
2:23
over and then row up towards your sternum or towards your belly button and back down. A high row
2:32
or a low row. Keep that back nice and flat, head nice and still. Try not to rock too much. Last
2:39
rep and relax there. Okay, I'm going to give you a minute. So what we're going to do
2:47
first, three exercises, double dumbbell bench press, right arm row, left arm row. Forty-five
2:53
seconds on, 15 seconds off of each movement, and then you're going to rest for a minute
2:58
and we'll repeat it later on. We're going to then do B, back to A, down to B. Okay, so two dumbbells
3:06
Sorry, Mike's annoying, mate. You're going to take two dumbbells. I'm going to go tens. I'm going to
3:10
quite heavy. This is a strength session, power focused. So, dumbbells on the chest. We're
3:16
starting at about 20 seconds, so no rush. And you're going to drive it up, pause at the top
3:21
Control the way down. We're there. for 45 seconds. Then you take one of the dumbbells. We're going to go hand and knee on the bench
3:30
Arm nice and straight. You're going to row to the chest. Control the way down and we're going to do that on
3:34
each side. Okay? So grab your dumbbells. Get ready to go. First three minutes in three, two
3:42
one. Off we go. So drive it up. Slightly tip those dumbbells out. Control the way down. Keep your arms
3:51
nice and narrow, but don't let the dumbbells touch at the top, okay? The slower you move
3:57
the harder it is. So if you don't have dumbbells heavy enough to challenge you, just move slowly
4:02
If you see me here, yeah? We have 15 seconds to go. Try to keep them feet flat on the floor
4:10
If you have to, pop your feet up on the bench like this. I'm not a big fan of that one, to be
4:15
fair, so I keep my feet on the floor. But some of us are a little bit shorter than others
4:19
So if you have to do that, that's fine. One more rep to hit our 45 seconds
4:24
Boom. Then bring the dumbbells down and relax there. Okay, we got five seconds as you're going into your first set of rows
4:33
So I'm going to go left hand, left knee on the bench. Take that dumbbell off
4:37
Control the way up. Control the way down. Off we go. Don't overreach at the bottom
4:42
Just keep that dumbbell nice. The arm nice and straight. Dumbbell nice and steady
4:46
Back. Nice and flat. rowing back towards my hips, controlling the way down
4:53
Now, this is going to get tough. You're really going to start feeling this in the triceps and in the back as well
5:01
That's okay. Just move slow Keep moving If you have to go lighter that all right We do have another set of this coming up later on Ooh 10 seconds And then all you going to do is simply change sides
5:19
Three, two, one, dumbbell down. So just scoot over to the other side of the bench. We do exactly
5:25
the same thing on the other side, okay? And then you're going to rest for a minute. Shake it out
5:30
Then we'll go back for it again. Easy as that. Three, two, one, off we go
5:36
Hand on, knee on, control the way up, control the way down. Keep the head still, the back nice and flat
5:43
I don't want you to move too quickly. We're focusing on power, we're focusing on strength
5:48
So we're not focusing on getting that heart rate up and moving fast
5:54
We're focusing on control. Good, solid movement. Keep that back nice and flat
6:03
If you have a mirror alongside you, you can do a form check, but just be careful
6:09
I want you to move around too much. Ten seconds here, and we're going to shake it out
6:16
And I'll explain the second set, which is going to be another four minutes
6:21
Three, two, one, and relaxed there. Okay, so you're into a minute's rest now
6:29
After this minute's rest, we're going to move into the second set, which is a different workout for four minutes
6:34
then we're going to come back to A, so keep them dumbbells close. Alright, so your three exercises here
6:39
Dual dumbbell reverse bench flies, dual dumbbell upright rows, and push-up. So you're going to go a little bit lighter
6:45
with your weights this time. So I just pop these tens out of the way for now
6:49
don't need them yet. And I'm going to grab me some sixes
6:53
So the first exercise, you're back down onto your bench. You're going to keep the dumbbells up in front of you
7:00
and you're going to bend them elbows slightly, fly the dumbbells down and back up they come
7:05
You'll do 45 seconds there. Then with the same weight or lighter
7:09
dumbbells in front, we rub it up. Simultaneously. Then push-ups on the floor
7:16
You can use your dumbbells if you want to. Hips and chest down, drive up
7:20
or you can do it without your dumbbells. It's your choice. So 45 seconds of each of those
7:25
15 seconds rest. You'll get a minute at the end, then we're back into A
7:30
Right, we're going in five. three, two, one, forty-five seconds here, this is gonna be tough
7:37
Slightly bend the elbows, bring the dumbbells down, control the way back up
7:46
Keep breathing, pause at the top, control the way down, control the way up
7:54
We're over halfway. Less than 20 seconds. Nice control
8:08
It's rare that you'll do a session with me and your legs get a break
8:12
but your legs are getting a break today. All upper body, five seconds, three, two, one and relax
8:22
Okay, the second one's tough. So if you want to go lighter with the dumbbells you can
8:26
but you're not going to move too fast as long as you can control it. So it's upright row. So we have our back straight
8:31
Don't move your head, pull it up, back down. Nice and close to the body, okay
8:36
Off, we go. Up, down. Pause, we go again. Just keep breathing
8:44
You should not be moving forward. You should not be moving back. Should be nice and strong
8:48
You have to bend your knees a little bit. That's okay. Head stays still
8:52
I don't want to see anyone chicken dancing. Try and keep everything nice and controlled
8:59
Keep breathing. Keep moving. 20 seconds left. We're already eight and a half minutes in
9:08
why don't where the time goes. 10 seconds. Then we're into our push-ups
9:15
to finish off the set. Five, three, two, one, and relax. Okay, I'm going to challenge myself
9:23
to keep my hands on the dumbbells whilst I do the push-ups. If you have injured wrists
9:27
it's also a good thing to do because it stops you from doing this. Otherwise, you can pop your hands
9:31
on the floor. Forty-five seconds, the goal is to not stop moving, okay? If you have to, you can go down
9:37
onto your knees. We're going in three, two, one, and you can do it this way. Otherwise, pop yourself
9:43
up onto those toes. Control the way down, control the way up. Full 45 seconds here is going to be
9:49
tough. I'm pausing at the top. It's not a hit workout. Shouldn't be moving too fast. Nice and controlled
9:56
Yes, come on. I can see you over there. Let's go. Let's go
10:01
Finish this one strong Then we're back onto the bench press In the rows
10:10
The second set a little bit harder Here we go come on all the way to the end Five three get one more rep in
10:22
And time, yes. Shake that out. Shake that out. Okay, get them lighter dumbbells away
10:30
We're going in for set two. Set two. So we're on the bench press and the left, arm, right arm rows
10:36
One more set of each. And we're good. I'm getting the tens back out
10:42
If you do have heavier and you want to challenge yourself on this second set, please do
10:48
If not, don't worry about it. So when we're doing our bench, I just want to show you
10:54
your dumbbells, you should, don't be like this, just slightly twist them
11:00
So as you come down, one head of the dumbbell touches the chest, not your shoulder, and then you drive it back up
11:05
I don't want anyone up here where it touches the shoulder or down here when it comes towards your ribs
11:10
It should tilt out, touch off the chest, drive back up. You shouldn't be here, you shouldn't be here
11:16
It's a close grip, getting them triceps involved, okay? Right, we've got 15 seconds
11:22
Sit down on the bench, shake it out, get ready to go
11:26
How are they looking, folks? We're doing good? Yes. Love it. All right, 45 seconds here
11:32
Do not stop moving. Three, two, one. Off we go, driving pause
11:38
Control the way down. As soon as you touch the chest, drive straight back up
11:55
Yes, strong at the top. Love it. Touched the chest, drive it
12:09
Less than 15 seconds to go. Big pause at the top. Control the way back down
12:16
Nicely done. Five seconds. Three, two. One more rip. And relax. Good
12:24
That's the bench press done with. So you just need one dumbbell now for your rows
12:28
Each side will start on the right arm. Going straight in. No messing around
12:33
One knee on the bench. One hand on the bench. Keep that back nice and straight. Off we go
12:37
45 seconds. Back flat, arm straight, control the way in, control the way down
12:49
What look at my pace, okay? So look at, control the way up, control the way down. I'm not moving too fast
12:55
the slower you move, the harder it actually is. People think faster is better, incorrect
13:04
Slow and controlled when you're doing strength work. Make sure you're using the right muscle groups and everything's engaged
13:09
For 10 seconds to go, it's about four more reps. You're moving at my speed
13:21
And time. Good, pop the dumbbell on the bench. Shake it out, we're changing sides
13:26
Time to grab yourself a quick drink if you need one. 45 seconds here and rest for the minute
13:32
And we go back into set two. Three, two, one, off we go
13:37
Control the way up. control the way down. It's exactly what I needed today
13:47
A bit of strength work. Power, pump, sesh, ticking every box. 30 seconds to go
13:56
Nice strong grip on the dumbbellbell. You should have your thumb by your fingers. You should not just be balancing it
14:00
in the tips of the fingers. You should have full grip on the dumbbell around the middle
14:05
It shouldn't be tipped down or tipped up. Good work. Ten seconds
14:18
Three, two, one, and rest. Shake it out. Good. Okay, those heavier dumbbells can go away
14:27
We're moving back onto the light dumbbells. Moving into B for your final four minutes
14:32
After this, easy. We just rest and recover. We're nearly there. Okay, so you get your minute
14:38
its rest and then we're going straight in. Right, what am I going to go this time? Sixes, maybe eight
14:45
No, I'll stick with sixes because those upright rows are quite tough. So remember we have our dumbbell flies
14:52
Now when we do our flies, so imagine I'm lying on the bench, slight bending the elbow, fly it out, back in we come. Don't let your head come forward, keep your head back on the bench
15:03
You should not be feeling it in your neck. All here. And when we do those upright rows
15:08
Bodies nice and strong, cores tight, back straight, pull it up, control the way down, yeah
15:14
If you look at yourself in the mirror when you do that, you might be uneven on one shoulder
15:18
That actually normal It difficult to be perfectly symmetrical not everybody is So don worry so much about that Just make sure you not going too heavy on this set okay Focusing on controlled movements We getting ready to go in five
15:34
three two one off we go Light out control away in 45 seconds
15:53
Keep those feet flat on the floor. I love it. Less than 30 seconds to go
16:00
Do not stop moving. You just had a minute's rest. You're good to go. If it's hard, that's okay. It is okay that it's hard
16:08
Things are allowed to be hard. It's how you're overcome and that's all that matters
16:14
That does not just apply to the gym. Five seconds, nearly there
16:18
Three, two, one more rep. Time, yes. Okay, into our upright rows. Ten seconds. We're putting dumbbells down. Shake it out. Going in five. Three, two, one. Dunbell's nice and close together. Row up, back down we go. So from this angle, watch. I'm not going to lean forward. I'm not going to lean back. Just keeping it nice and controlled, okay
16:48
Pause at the top if you can control the way down, pause at the bottom
16:51
Pause at the top's tough, but you should be able to do it
16:55
If you can't do it, you've gone too heavy and it's going to start pulling you forward, which is not what we want
17:04
Deep breaths, good. I'm breathing in as I come up, breathing out as I relax down. We have 10 seconds
17:11
And we're going into our push-ups. Do my push-ups on my dumbbells again. Actually, I did that last time
17:18
I don't offer dumbbells this time. Three, two, one more rep. And relax
17:23
Good, so I'm going to pop these away. Don't need them. Last set. Shake out the arms
17:30
45 seconds of push-ups. All that's left to do is recover, folks
17:34
We've done it. We're nearly there. Just because it's the last minute does not mean you can go easy on yourself
17:39
Let's push that pace. Ready? Going in three, two, one. Remember, it's okay to go on your knees
17:45
as long as your hips and chest come towards the floor. then we drive it up. I'm going to try and hold this position on my hands and toes the whole time
17:52
If you're struggling, hold this position at the top. I want you to be under tension the entire time
18:01
We're over 20 seconds in already. Yes, come on, nearly done. Don't allow yourself to stop. Don't allow yourself to slow down
18:11
Stay nice and strong. Every rep counts. We're pushing towards our goals here
18:17
Don't take it easy on yourself. We're nearly there. You have five seconds. Give me two more reps
18:22
Three, two, one, and time. Shake it out. Woo! Well done. If you're training with anyone, your training partner
18:34
give them a big fist bump. If you're on your own, give yourself a round of applause. Well done
18:38
Grab yourself a drink. We have a couple minutes left. All that we're going to do is just stretch out, okay
18:47
Oh, that tastes good. Right. Shake it out. Sit yourselves down on the bench
18:53
Shake your arms. You're going to take one arm across your body. Hand behind your elbow and just pull it in
19:00
Nice deep breaths if you can. In through your nose. Out through your mouth
19:10
Shake it out. Change sides. I always say the hardest part of showing up
19:17
The easiest part is getting it done when you're there. You don't always have to push yourself
19:23
Not every day has to be record breaking. You just have to be consistent. Consistency is key
19:29
If you train one day for nine hours, or if you train nine days for one hour
19:36
which one's going to be better for you? Definitely the second one. So you just got to make sure you're being consistent
19:42
Keep it moving. Hand behind your head. Pull your elbow down. People like to go from zero to 100
19:50
What I say with my clients when I'm working with people is if you don't exercise, try exercise them once a week
19:56
then twice, then three times. Don't go from zero to five. You need to build things in easily
20:02
You need to make right, good decisions, good choices. If you don't exercise and you have a bad diet
20:07
just pick one of those things. Work on your diet first or your exercise first. Don't do them both at the same time
20:12
Don't give yourself too much to do. This is a lifestyle choice. This is you for the rest of your life
20:17
life. So enjoy it and make the most of it. Folks, exercise should be fun. And I tell you what
20:22
it's so fun for me, James Lockray, to get the chance to work out with you. And I cannot wait to
20:27
see you in the next one. Don't miss out. Book yourself in now and I'll see you there
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