Two dumbbells, 25 minutes and these five exercises for stronger pecs

Build strength and size in your chest with these simple home exercises

Man doing dumbbell chest press
(Image credit: Getty Images)

While we can’t guarantee this workout will give you pecs like Arnold Schwarzenegger (you’re best checking out his Golden Era chest workout for that). However, do it regularly and it will definitely strengthen your chest and, overtime, develop muscle. What’s even better is it won’t take you hours like Arnie’s either, just 25 minutes instead. Just grab a pair of dumbbells and an exercise mat. 

Although your main goal when training your chest is size and strength, exercising it can actually improve your posture too. According to Northside Hospital: “As one of the largest muscles in your upper body, the pecs play a major role in maintaining good posture. In addition to your back and shoulder muscles, your pecs help to stabilize the shoulder joint.” 

If you're doing this workout at the gym you'll need to head to a weight bench, if you're at home, grab an exercise mat as four out of the five exercises will be done on the floor. You'll do each exercise for eight reps and you'll do three rounds of each exercise, with a 40 seconds rest in between. You want a heavy pair of dumbbells for this workout. If you only have a light pair, then do 10 to 12 reps instead. Here's your exercises:

  • Hex press
  • Chest press
  • Crossbody flies
  • Chest flies
  • Reverse grip chest press

We hope you enjoyed that! Now, why not give this four-move dumbbell chest workout a try now? If, however, you want to focus on the rest of your upper body, we've got a great workout to target your back, biceps and triceps

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.