10-Minute Dad Bod Chest Workout: 5 Exercises for Fast Growth

Looking to build a bigger chest with limited time? This quick yet effective 10-minute chest workout is specifically designed for busy dads looking to transform their physique without spending hours in the gym.

The Workout Overview

This routine consists of 5 targeted chest exercises, each performed for 12 repetitions and 2 complete rounds. The workout focuses on multiple angles and movements to ensure complete chest development.

Exercise 1: Incline Dumbbell Bench Press

How to perform:

• Lie on an incline bench holding a dumbbell in each hand with palms facing forward
• Lower the weights toward your chest, keeping elbows close to your sides
• Position the handles approximately level with your chest
• Push the weights back up, squeezing your chest muscles at the top of the movement

Muscles targeted: Anterior deltoid, upper and lower pectoralis major, and tricep brachii

Sets and reps: 2 rounds of 12 repetitions

Exercise 2: Dumbbell Pullover

How to perform:

• Lie on a bench with a dumbbell in both hands, arms extended above your chest
• Lower the dumbbell behind your head while maintaining slightly bent elbows
• Engage your back muscles to pull the dumbbell back to the starting position
• Pause briefly at the top before repeating the movement

Muscles targeted: Pectoralis major, latissimus dorsi, tricep brachii, posterior deltoid, and teres major

Sets and reps: 2 rounds of 12 repetitions

Exercise 3: Barbell Bench Press

How to perform:

• Lie on a bench with a barbell positioned above your chest
• Grip the barbell with hands shoulder-width apart using an overhand grip
• Lower the barbell toward your chest while keeping elbows close to your body
• Push the barbell back up, squeezing your chest at the top of the movement

Muscles targeted: Anterior deltoid, upper and lower pectoralis major, and tricep brachii

Sets and reps: 2 rounds of 12 repetitions

Exercise 4: Alternating Dumbbell Bench Press

How to perform:

• Lie on a bench holding a dumbbell in each hand with palms facing forward
• Press both dumbbells up to full extension
• Lower one dumbbell under control while keeping the other locked out
• Press the lowered dumbbell back up and repeat with the opposite arm

Muscles targeted: Middle chest, tricep brachii, lower chest, upper chest, and anterior deltoid

Sets and reps: 2 rounds of 12 repetitions

Exercise 5: Standing Low to High Cable Fly

How to perform:

• Set both cable pulleys to the lowest position
• Grasp the handles with a slightly supinated grip
• Step forward into a split stance for stability
• Maintain a slight bend in the elbows while moving at the shoulder joint
• Bring the handles together at chest height by contracting your pecs
• Slowly return to the starting position

Muscles targeted: Anterior deltoid, upper and lower pectoralis major

Sets and reps: 2 rounds of 12 repetitions

Workout Tips

For maximum effectiveness, focus on proper form rather than heavy weight. Control the eccentric (lowering) portion of each exercise and squeeze your chest muscles at the top of each movement. This workout can be performed 2-3 times per week with at least one day of rest between sessions.

Remember that consistency is key – even a quick 10-minute targeted workout can yield significant results when performed regularly with proper intensity.