A lack of equipment is simply an excuse for not working out.
A small investment in a set of adjustable dumbbells and a workout bench will give you endless options of exercises to perform to train your entire body.
Or, if you don’t have the space, a low-cost gym membership to a box chain gym such as Planet Fitness will give you everything you need to build muscle and strength.
If you travel for work, most hotel gyms stock at least a dumbbell rack and a couple workout benches.
With these resources available to you, you can accomplish many of your fitness goals.
In this article, we’re going to show you how you can combine dumbbell exercises that target your chest with dumbbell exercises that focus on the muscles of the shoulder into a complete chest and shoulder workout with dumbbells.
Chest and Shoulder Dumbbell Workout Overview
The following workout template is designed to train the muscles of the chest and shoulders.
Combining these two muscle groups has a lot of utility. Both are major push muscle groups and thus, this workout can supplement your push/pull/leg workout split.
They also pair nicely, because no matter the degree of incline on your chest presses, you will inevitably involve the shoulder muscles a great deal. Pairing these two muscle groups allows you to provide rest to them as you train other muscle group pairings throughout the week.
The workout can also be performed as a standalone workout. For instance, if you’re on the road and simply want to train your shoulders and chest. Or if you perform a bro split type of workout routine and have missed your shoulder and/or chest workouts and want to combine them.
Whatever your reason, the template below can help you design a chest and shoulder dumbbell workout that helps you maintain or progress towards your goals.
The duration of the workout will depend on how long you rest in between sets and reps. Generally, it will take you 25-45 minutes to complete the workout from start to finish assuming you rest for 60 seconds in between sets and exercises. 45-60 seconds of rest is generally the sweet spot for most lifters with goals of building muscle.
It is important to keep in mind that like all workout routines found on Legacy Muscle (and the internet), this workout was written in a very generalized way. It should be used a template to be modified in whatever ways necessary to better fit your individual needs, goals, and capabilities.
Dumbbell Chest and Shoulder Workout
| Exercise | Set Range | Rep Range |
| Dumbbell Bench Press | 3-5 | 6-12 |
| Dumbbell Incline Bench Press | 2-4 | 8-12 |
| Dumbbell Incline Chest Fly | 2-3 | 10-15 |
| Seated Dumbbell Shoulder Press | 3-5 | 6-12 |
| Dumbbell Push Press | 2-4 | 8-12 |
| Dumbbell Lateral Raise | 2-3 | 10-15 |
Final Thoughts on Chest and Shoulder Workouts with Dumbbells
Chest and Shoulder workouts provide a fun muscle group pairing that when trained properly can lead to strength gains, muscle gains, and an incredibly muscle pump at the end of the workout.
When performing as a standalone workout, it is important to ensure you train all the muscles of the body in a regular workout routine. A dumbbell only workout routine can help you train your physique in a balanced way. It something to consider when limited to working out with dumbbells
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