If there is one Bollywood actor who defines fitness, it is Tiger Shroff. From his gravity-defying stunts in Baaghi to his chiseled physique in War, Tiger has become the ultimate fitness icon for millions of Indians.
But what makes his chest so perfectly sculpted? The answer is simple – heavy dumbbell training with absolute precision.
Tiger Shroff recently made headlines when he shared a video of himself doing a bench chest press with 60 kg dumbbells on each hand. He captioned it: “60 kgs (each) starting to feel light… scary feeling under that weight,” proving that even action heroes constantly push their limits.
The good news? You don’t need to lift 60 kg to start building a powerful chest. Whether you are a beginner looking for dumbbells under ₹1,000 or an intermediate lifter searching for adjustable dumbbells for your home gym, Slovic has the perfect equipment for you.
In this blog, we will break down:
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Tiger Shroff’s exact chest workout routine
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The 4 best dumbbell chest exercises
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How to choose the right dumbbells for your home gym
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A beginner-friendly chest workout plan
Let’s dive in!
Tiger Shroff’s Chest Workout Routine
Tiger Shroff trains his chest on Mondays – the first day of his weekly workout split. His chest day is intense and includes multiple exercises targeting different angles of the pectoral muscles.
According to his workout routine, Tiger performs:
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 12 sets | 4-8 reps |
| Incline Bench Press | 12 sets | 4-8 reps |
| Dumbbell Press | 12 sets | 4-8 reps |
| Chest Flyes | 12 sets | 4-8 reps |
That’s 48 total sets for chest alone – a volume that would challenge even advanced lifters.
While Tiger’s volume is extreme, the exercises themselves are fundamental. You can achieve amazing results with just 4-5 sets per exercise and consistent progression.
The 4 Best Dumbbell Chest Exercises (Tiger Shroff Edition)
Here are the exact exercises Tiger Shroff uses to build his powerful chest, broken down step-by-step.
1. Flat Dumbbell Bench Press (The Foundation)
This is Tiger’s go-to exercise for overall chest development. He has been spotted performing this with 60 kg dumbbells in each hand.
How to do it:
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Lie flat on a bench with a dumbbell in each hand
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Press the dumbbells above your chest, keeping them stable
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Lower them slowly until your elbows are at a 90-degree angle
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Press them back up explosively
“Press them above your chest, then lower slowly. This exercise strengthens the chest, triceps, and shoulders, improving pushing power.” – Fitness Expert
Tiger’s Tip: Keep the movements slow and controlled. People often bounce the weights off their chest or lock their elbows at the top – avoid both mistakes.
2. Incline Dumbbell Press (The Upper Chest Builder)
Tiger Shroff uses the dumbbell incline bench press to target his upper chest – the area that gives his physique that superhero look.
How to do it:
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Set an adjustable bench to a 30-45 degree incline
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Sit down with dumbbells resting on your thighs
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Lie back and press the dumbbells above your chest
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Lower them slowly with control
Why it works: The incline position shifts the emphasis to your upper pectoral muscles, creating a fuller, more aesthetic chest.
Tiger’s Tip: The lower the incline, the better it is for building your chest. If the incline is higher, it will work more on your shoulders.
3. Dumbbell Chest Flyes (The Shaping Exercise)
Chest flyes are a staple in Tiger Shroff’s chest routine. This exercise stretches the chest muscles and helps create that wide, defined look.
How to do it:
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Lie flat on a bench with dumbbells held above your chest
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Keep a slight bend in your elbows throughout the movement
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Lower the dumbbells out to the sides in a wide arc
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Squeeze your chest to bring them back together
Tiger’s Tip: Focus on the stretch and squeeze – don’t use heavy weights. Form matters more than the number on the dumbbell.
4. Dumbbell Pullover (The Chest Expander)
While not always mentioned, the dumbbell pullover is a secret weapon for expanding the ribcage and building a wide chest.
How to do it:
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Lie across a bench with only your upper back supported
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Hold one dumbbell with both hands above your chest
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Lower it slowly behind your head in an arc
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Bring it back to the starting position
Which Dumbbells Should You Use for This Workout?
Tiger Shroff uses different weights for different exercises. For heavy pressing movements like the bench press, he uses heavy rubber hex dumbbells. For flyes and isolation work, he may use lighter weights.
At Slovic, we make it easy for you to build your home gym:
| Collection | Best For |
|---|---|
| [Hex Dumbbells] | Heavy pressing exercises – durable, anti-roll design |
| [Adjustable Dumbbells] | Space-saving solution – one pair replaces an entire rack |
| [Neoprene Dumbbells] | Lighter exercises, comfortable grip, ideal for beginners |
| [5 kg Dumbbells] | Perfect starting weight for beginners |
| [7.5 kg Dumbbells] | Great intermediate weight for progressive overload |
| [10 kg Dumbbells] | For serious lifters looking to build mass |
| [12.5 kg Dumbbells] | Advanced weight for heavy pressing |
On a budget? Check out our [Dumbbells Under ₹1,000] and [Dumbbells Under ₹2,000] collections – quality equipment that won’t break the bank.
Beginner’s Chest Workout Plan (First 4 Weeks)
If you are new to strength training, here is a simplified version of Tiger’s chest routine:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Dumbbell Bench Press | 3 | 10-12 | 60 secs |
| Incline Dumbbell Press | 3 | 10-12 | 60 secs |
| Dumbbell Chest Flyes | 3 | 12-15 | 45 secs |
Progression: Increase the weight slightly every week. If you started with a 5 kg pair, move to a 7.5 kg pair by Week 4.
Why Indian Homes Love Slovic Dumbbells
We understand that space is a premium in Indian apartments. That is why our [adjustable dumbbells] are designed to be compact yet durable.
With Tiger Shroff as our brand ambassador, you are buying equipment that meets the standards of a professional athlete. Tiger trusts Slovic for his home workouts – and you can too.
Quick Delivery: Wondering where to [buy dumbbells online] ? Slovic delivers right to your doorstep across India. Skip the stores – shop from the comfort of your home!
Final Word: Train Smart, Train Hard
Tiger Shroff didn’t build that physique overnight – but he started with the exact same basic exercises we just covered. Consistency, progressive overload, and proper form are the keys to success.
Stick to this chest routine, fuel your body with good nutrition, and within 8-12 weeks, you will see a noticeable difference in your chest strength and shape.
Are you ready to train like a champion?
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