Supersets are a great way to maximize your results and minimize the time you spend waiting around in between sets. For such people dumbbells are the best weapon to keep them fit and in good shape. Maintain a neutral spine throughout and … The dynamic part is pressing the dumbbells. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. Today’s Workout 144: The dumbbell-only circuit to carve your chest and back Just grab a pair of trusty weights to achieve extraordinary results in your upper body. Keep your body in an exceedingly line from your head to your heels throughout the move. As I mentioned earlier, and this is imperative, use controlled reps when working out with dumbbells at home. Can you do a dumbbell chest workout at home even without a bench? Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. WhatsApp. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. However, with dumbbells, you have to have more balance and control. #7 Stability Ball Dumbbell Press Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. These are specific to training chest and back together but you can also apply these tips to working out in general. In this article, we take a closer look at the chest workout tips one could perform using dumbbells. Start out like you’re doing a regular dumbbell press but have your palms facing each other. … You can read more about the chest and back workout in the video here in this post: Chest and Back Circuit Workout with Dumbbells at Home 4) High Rep Sets Now we’re going to talk about extremely high rep sets. The back is an often forgotten and neglected muscle group for many of us trying to gain lean muscle and hit the gym. But first, let’s go over a few notes about the workout. Here are 3 more tips on how you can make your workouts at home more effective. Give it a try and you’ll notice definition in no time. Dumbbells are good for more than just biceps curls! Get a strong looking upper body: Most men are far away from involved with building an enormous chest than they’re with developing a strong-back. … Now it’s time to train chest and back. Dumbbells are good for more than just biceps curls! There are 3 parts to this workout, and each is a circuit of exercises. This will be a relatively quick workout; you should be done in about 20 minutes. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Once you’re finished, you can repeat the circuit. *Target: Chest, core, front shoulder =Throwing punches with dumbbells can facilitate build explosive power in your chest. Breathe in and slowly lower the weights towards your shoulders. The dumbbell flat bench press can be done to train the chest and triceps, two large muscle groups involved in pressing and overall upper body strength movements. This is a classic chest exercise and it’s awesome for building both muscle and strength. These cookies do not store any personal information. You’re also going to get some tips for each exercise on how to make your workout at home more intense and really force your muscles to do the work. Copyright 2020 Lower the dumbbells slowly to the beginning. Then lower the dumbbells in a slow and controller manner. The workout you’re going to do is based on circuit training. Is lack of a bench holding you back? Keep moving throughout your workout. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. If you're looking to tone your back, all you need is a set of dumbbells. Simply lie with your back on the floor with two dumbbells directly above your chest and palms facing toward your thighs. We also use third-party cookies that help us analyze and understand how you use this website. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. Or rather, how hard you force your muscles to work. Save my name, email, and website in this browser for the next time I comment. This is going Push and Pull . I’m not saying they’re better. *Start Position=Stand in an exceedingly boxing stance whereas holding 2 dumbbells. Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. *Movement=Raise the weights straight out the edges while not moving your higher body. This is a great routine for both men and women. *Start Position=Lie on your back together with your higher arms to the edges on the ground and your forearms vertical. These dumbbell back workout '' will improve your back straight and chest.! Complete this workout either at home you may not go as heavy reduce... Press far more total weight with the dumbbell press Getting in position on a Stability Ball dumbbell press,... To read about my top recommended natural testosterone booster here email, and core and! Of push and pull workout imperative, use controlled reps when working out with dumbbells fast paced training from,... More focused training directly on your back straight and chest up hard you force your muscles to the. 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