20-Minute Chest and Arm Workout (Max 20 Day 2)
This 20-minute chest and arm workout uses a rep-drop ladder with high training volume to build upper body strength in your shoulders, chest, biceps and triceps. You’ll move through 4 simple strength exercises with push-ups between sets, helping you maximize strength in the time you actually have.
This is DAY 2 of my Max 20 Program.
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Day 2 of my Max 20 Program focuses on the upper body muscles: chest, biceps, shoulders and triceps.
As a full-time working mom of 3, I don’t have an hour to spend working out. Most days, 20 minutes is all I’ve got. That’s why I love quick, effective upper body workouts that focus on a small number of foundational exercises.
I noticed the muscle definition in my arms improved significantly when I started repeating the same exercises for 3-4 sets. By progressively increasing weight, reps and time under tension, I push these muscle groups to their limits, forcing adaptation.
Repetition builds confidence, both in your form and in your strength. Instead of constantly switching exercises or doing “no repeat” style workouts, today’s upper body strength workout keeps things simple. We focus on 4 simple lifts, giving your muscles enough training volume to challenge them to fatigue.
The truth is, upper body strength is built in the last few reps, not the first few. Those final reps, when things start to feel hard, are where your muscles adapt and grow stronger. If your arms are shaking, that is completely normal. This is your nervous system learning to recruit more muscle fibers so your body can adapt in real time. (You can see this happening to me during the last set of push-ups in this chest and arm workout.)
This philosophy is exactly why I created the Max 20 Program. Strength training doesn’t have to be complicated or time-consuming. When workouts are simple and consistent, you’re far more likely to stick with them, and that’s what leads to real results.
Workout Overview
This upper body workout targets your chest, biceps, shoulders and triceps from multiple angles to help you build strength and muscle definition in your arms.
I recommend incorporating 1-2 upper-body dumbbell workouts into your weekly workout routine, alternating with lower-body workouts, full-body workouts and rest days.
Workout Equipment
Medium-to-Heavy Dumbbells. I’m using 15-30 lbs and an optional bench.
Workout Instructions
Follow along with the guided 20-Minute Chest and Arm Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 20 Rep Buy In
- 4 Upper Body Strength Exercises
- Rep Drop Ladder (Complete each exercise for 12 reps, 10 reps, 8 reps and 6 reps.)
- Repeat All 4 Exercises x 4 Sets
- Add 10 Push-Ups Between Sets
Workout Outline
1. Push-Up
Targets: Chest, shoulders, triceps, back, abs and core muscles.
How to Do a Standard Push-Up
- Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
- Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
- Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
- Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).
Modification: Option to perform incline push ups.
2. Shoulder Press
Targets: Shoulders, triceps, rear delts and upper back muscles.
How to Do a Shoulder Press
- Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells at shoulder height, palms facing forward. Your shoulder blades are pulled back and down.
- Engage your core, slightly tucking your pelvis to protect your lower back. Push the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells down to shoulder height, returning to the starting position.
3. Flip Grip Bicep Curl
Targets: Both the short head and long head of the biceps (upper arms), the brachialis (mid-arm) and brachioradialis (forearm).
How to Do a Flip Grip Bicep Curl
- Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
- Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height.
- At the top of the movement, rotate your hands so palms face in towards each other (dumbbell hammer curl). With control, slowly lower the dumbbells down to your sides.
- At the bottom of your movement, flip your grip so palms face out again. Return to the starting position and repeat this movement.
4. Chest Press
Targets: Chest (pecs), shoulders (deltoids) and triceps.
How to Do a Chest Press
- Lie flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
- Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
- Lower the dumbbells back towards your chest with control.
Modification: Option to lie on the floor.
5. Skull Crusher
Targets: Triceps and core.
How to Do a Dumbbell Skull Crusher
- Lie flat on your bench, legs bent at 90 degrees.
- Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
- Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows, lowering the dumbbells towards your temples).
- Then press the dumbbells back overhead to return to the starting position.
Modification: Option to lie on the floor.
FAQs
What are the best exercises for the chest and arms?
If you have access to dumbbells, the chest press and chest fly are 2 of the best chest exercises. A classic push-up is another exercise that is extremely effective at strengthening the chest and arms (no equipment needed).
Can I train chest and arms together?
Yes, you can absolutely train chest and arms together, and many people do. Chest workouts already involve the arms, especially the triceps, because pushing movements like the bench press, push-ups and chest presses require the triceps to assist. Because of this overlap, pairing the chest with the triceps in the same workout is a very common and effective training split.
What are the benefits of doing 4 sets of the same upper body exercise?
Performing 4 sets of the same upper-body exercise encourages training volume, and volume is one of the main drivers of muscle growth. Repeating an exercise 4 times increases your total reps and time under tension, giving the muscle a stronger signal to adapt and get stronger. The other benefit is progression within the workout itself. Your first set might feel strong, but by set 3 or 4, you’re working closer to fatigue, which is where a lot of muscle growth happens.
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Leave a Comment
3 comments
After round 4, I can do no more. How’s that for a rhyme?
My arms turned into jello and had to take most of the pushups from my knees- so tough but so rewarding!
I love this new workout! Allows me maximum strength building in a short amount of time so I can work this around my schedule. Thank you!