@millmethodfit: 30-Min Dumbbell (No Bench) Workout | Day 4 (Chest) This is Day 4 of my 5-day dumbbell workout split, focused on building chest strength and muscle using only a pair of 20 lb dumbbells. No bench. No machines. This workout combines controlled pressing, fly patterns, and push-ups to fully target the upper, mid, and lower chest while keeping tension high throughout. Workout Format: • 8 exercises • 3 rounds • ~30 minutes total • Dumbbells only Workout Breakdown: DB Floor Press DB Fly DB Crossover Incline Crush Press Low to High Fly Decline DB Press + Hold Reverse Grip Press Push-Ups Focus on slow, controlled reps and full range of motion. Keep your shoulders packed and chest engaged on every press and fly variation. Full Series: Day 1: Legs / Glutes / Shoulders Day 2: Arms Day 3: Core Day 4: Chest Day 5: Back No bench required. Just dumbbells and consistency. #homeworkout #Fitness #workoutroutine #dumbbellworkouts #strength

Scott Miller

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Region: US

Thursday 12 March 2026 22:30:00 GMT