15 Minutes Intermediate Chest Workout with Dumbbell
A 15 minutes fat loss workout targeting your chest using dumbbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.