Dumbbell Back And Chest Workout

Press the dumbbells together in the center of your chest this is your starting position. The dumbbell bench press also known as the dumbbell flat bench press and the dumbbell chest press is an upper-body exercise that activates your arm shoulder and chest muscles.

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Youll be alternating chest and back exercises instead of 3-4 sets of chest followed by 3-4 sets of back youll do a chest exercise followed by a back exercise then repeat Rest about 1 minute between each set.

Dumbbell back and chest workout. Return your forearm to the ground and repeat on the opposite side. Engage your abs so that your ribs dont flare apart and your lower back stays on the floor. 6 rows Dumbbell Workout for Chest and Back.

Lift your hips up toward the ceiling to perform a bridge b. Now its time to train chest and back. In this video we break down the workout into sets of shoulders backbiceps and chesttriceps.

Keeping the dumbbells pressed together slowly push them to arms length over your chest. Engaging your glutes low back and abs reach your left arm across your chest to grab the dumbbell dragging it by the handle under your body. Here are some notes about the workout.

If you have trouble and need alternatives to any exercise drop a question in the comments and well get back to you asap. This workout is great for anyone----whether youre advanced beginner male or female. Join The ACHV PEAK Community to receive special discounts private workouts and more.

HttpsbitlyAPComSignUp Get a free 7-day Routine. Lying on your back feet planted on the floor and knees bent hold a dumbbell with each hand overhead palms facing away from you a. Build muscle and strength with this chest and back workout.

You can complete this workout either at home or in the gym. This is a great routine for both men and women. Lie on the floor or on an exercise bench on your back holding a dumbbell in each hand directly over your chest with your palms facing each other and the dumbbells lightly touching.

Slowly lower one weight down to the ground bending your elbow 90 degrees c. Lie back on a flat exercise bench holding two heavy dumbbells on your chest palms facing one another. Pause when the dumbbell is beneath your left shoulder.

Perform the dumbbell bench press exercise by lying flat on your back on a bench. Youll do four back-to-back rounds of more specialized chest and back exericeslike pronated-grip incline dumbbell flyes alternating incline dumbbell presses one-arm bentover rows and dumbbell pulloversto hit your pecs lats traps delts and even your triceps. It only requires a pair of dumbbells but you may also use a barbell bench stability ball resistance band or pullup bar for some movements.

Push it back up to the starting position d. Position a dumbbell just behind your right elbow.

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