Move · Videos · Strength · 19 min

20-Minute Dumbbell Chest and Biceps Workout, Bench Optional

20-Minute Dumbbell Chest and Biceps Workout, Bench Optional — video by Tom Peto Training Play · 19:28

Video by Tom Peto Training on YouTube · Open on YouTube

A short shoulder warm-up, then three rounds pairing incline and flat presses (or floor presses) and chest flys with biceps and hammer curls, using a heavy and a light pair of dumbbells. Options are shown with and without a bench.

  • 19 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 8

Tap a time to watch that step in the video.

  1. Bodyweight warm-up: arm circles each way, angel-wing mobility, arm criss-crosses and reach-and-pull. 0:27
  2. Incline press with the heavy pair, or a neutral-grip floor press: lower slowly, shoulder blades back, chest up. 3:38
  3. Biceps curls with the light pair, lying back on the incline bench or standing, lowering under control. 4:26
  4. Flat bench press or wide-grip floor press: elbows tucked into an arrow shape rather than flared out in a T. 5:32
  5. Hammer curls, seated or standing, keeping a neutral grip with no twist. 6:31
  6. Chest flys with the light pair: keep a slight, steady elbow bend and open only as far as feels good. 7:28
  7. Round 2 on a steeper incline: the same press, curl, press, hammer curl and fly pattern. 8:32
  8. Round 3: the five moves one last time, finishing on chest flys. 14:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lower slowly with your shoulder blades pulled back and chest up
  • Tuck the elbows slightly into an arrow shape rather than flaring them out to a T
  • Keep a slight, steady bend in the elbows on flys and only open as far as your shoulders allow

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadincline and flat presses, chest flys
  • Elbows takes loadbiceps and hammer curls
  • Wrists & hands movesholding heavy dumbbells in presses

Easier option from the coach: Floor presses and standing curls if you have no bench

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tom Peto Training; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety