90 Minutes Beginner Chest Workout with Dumbbell
A 90 minutes endurance workout targeting your chest using dumbbell equipment. 7 exercises, 20 total sets, designed for beginner lifters.
90 Minutes
Duration
20
Total Sets
15-25 reps
Rep Range
~900
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Keep a soft bend in your elbows — about 15-20 degrees — throughout the movement.
- Lower the dumbbells in a wide arc until you feel a deep stretch across your chest.
- Squeeze your chest to bring the weights back up, not your shoulders.
Set the bench to 30-45 degrees — steeper angles shift more work to the shoulders.
Form cues
- Set the bench to 30-45 degrees — steeper angles shift more work to the shoulders.
- Start with dumbbells at shoulder height, palms facing forward.
- Press up and slightly inward so the dumbbells nearly touch at the top.
Lie on a flat bench holding two dumbbells with their flat sides pressed together over your chest.
Form cues
- Lie on a flat bench holding two dumbbells with their flat sides pressed together over your chest.
- Press the dumbbells together with force throughout every phase of the rep.
- Lower the dumbbells to your chest while maintaining the inward squeeze.
Lie on the floor with the barbell in a rack or dumbbells in hand.
Form cues
- Lie on the floor with the barbell in a rack or dumbbells in hand.
- Lower the weight until your upper arms touch the floor.
- Pause briefly on the floor (dead stop) to eliminate the stretch reflex.
Lie on a flat bench holding one dumbbell at chest level, opposite hand on your hip or gripping the bench.
Form cues
- Lie on a flat bench holding one dumbbell at chest level, opposite hand on your hip or gripping the bench.
- Brace your core hard to prevent your torso from rotating toward the loaded side.
- Press the dumbbell straight up over your chest to full lockout.
Set a bench to a 15-30 degree decline and secure your legs at the top.
Form cues
- Set a bench to a 15-30 degree decline and secure your legs at the top.
- Start with dumbbells at chest level, palms facing forward.
- Press the dumbbells up and slightly inward until arms are fully extended over your lower chest.
Finish strong — take the last set close to failure.
Form cues
- Lie across a bench with only your upper back supported, hips below bench level.
- Hold one dumbbell with both hands above your chest, arms slightly bent.
- Lower the dumbbell behind your head in a wide arc, feeling the stretch.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.