Sling Shot – Back and Chest Workout with Dumbbells at Home

Share this article

back and chest workout with dumbbells at home

Train your back and chest in 25 minutes at home with a pair of dumbbells

Home workouts are often complicated unnecessarily by people when in fact the simplest exercises often work the best.

This workout takes 2 favourites and combines them in supersets to give your chest and back a huge stimulus.

The focus of this workout is primarily on the back with heavy floor rows.

By interrupting the rows with press-ups the back becomes more charged with the negative movement of the press-up.  Then when you come back to the rows straight after you are able to row harder.

back annd chest workout with dumbbells at home

The workout in detail


For this workout you’ll need one pair or a mixture of these

  • Dumbbells
  • Kettlebells
  • Resistance Band

You could also potentially do this with a straight or EZ bar.


Workout Structure

This workout consists of Giant Sets, this means you do 4 sets in one big set.  After each set of reps you change to the next exercise and so on until you’ve completed 4 sets.  That block of 4 consistutes one working set.

For example you will complete the first set as follows

  1. Dumbbell Floor Row – 5 reps
  2. Pause Press Up – 5 reps
  3. Dumbbell Floor Row – 5 reps
  4. Pause Press Up – 5 reps



Go to Failure

Muscle is built from taking it to failure.  This is why the last giant set of 20 is just a target.

You need to take the set to total failure which means doing 2 failure sets for each exercise WITHIN the last giant set.

It’s these types of tweaks that make home workouts challenging.

back and chest workout with dumbbells at home

Train with me from your home

Ready for a 25 minute back blaster?  Grab your weights and press play on the video to follow the workout along with me.

Want more from your home workouts?

My Titanium Hybrid Coaching Program has a full library of home workouts just like these for you to play on demand.

With full workouts for the gym, home, garage and bodyweight you will never be without my coaching wherever you go.

Full nutrition plans which are pre loaded and ready to go, simply pick thee one that matches your calorie needs and you can immediately start eating right for your body

Join for just £99 a month and get all this plus weekly check ins and coaching calls to guide you to the body you want.

Like this article?

Share on Facebook
Share on Twitter
Share on Linkdin
Share on Pinterest
Email to someone

Latest Podcasts and Articles

39. Clients over Christmas

Prevent drop off of clients over christmas If you’re a fitness coach struggling to retain clients or gain momentum during the holiday season, this episode is for you. We provide actionable insights and strategies to not only retain your existing clients but to attract new ones during the festive period. We discuss: Why clients often

Read More »

38. The embarrassment of failure holding you back

Don’t give a f what other people think If you suffer from imposter syndrome as a coach or you’re constantly worried what people will think of you if you post something then this is the podcast that will solve that problem.   Many coaches we talk to are thinking ‘what if’ about their programs.  

Read More »
episode 37

37. Facebook Ads

A guide to getting started with Facebook Ads for fitness coaches Are you a fitness coach who needs help with Facebook ads? We know it can be hard to use ads right and not waste money. In this podcast, we talk all about how to use Facebook ads. We tell you when to start using

Read More »

35. Getting Better Testimonials From Your Clients

Stop your testimonials delivering ‘Yes’ or ‘NO’ answers that tell future customers nothing about your coaching. Get testimonials that sell your coaching for you. In this episode, learn how to showcase your coaching success by highlighting your client transformations. We’ll cover among other things, the 3 types of testimonials that you can use with clients

Read More »

34. Build an offline presence to grow your online business

Online coaching doesn’t mean you never meet people in real life Neglecting your offline presence could be restricting the growth of your online business. Many coaches focus purely on the online side of their business without creating in person events to meet people in the real world. In this episode we show you how to

Read More »

Leave a comment

How can I help ?

Please fill in this form and I'll be in touch within 48 hours