workout

30 Min Dumbbell Chest and Triceps Workout


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300-500

30 min

Dumbbells

Advanced, Intermediate

Today we have a good ol' fashioned dumbbell chest and triceps workout for you. This exercise routine is designed to give you gym-like results from the convenience of home. You'll need dumbbells and we encourage you to have multiple pairs of varying weights available so that you can switch up the weight used depending on the movement. You may also want to use a bench, chair, or box, but it isn't required. Let's begin!

Warm up
Wall Angels
Quadruped Hand On Head Rotation
Alt Palm Up / Palm Down

Dumbbell Chest and Triceps Workout
A1: 1 ¼ Chest Press on Bench / On Floor x 10
A2: Reverse Triceps Kickback x 12
B1: Push Up 2-1-1 Tempo / Incline x 10
B2: Svend Press x 12
C1: Narrow 90 Degree Push Up / from Knees x 10
C2: Lying Low DB Fly x 12
D1: Hip Up Semi-Supinated Chest Press x 12
D2: Dumbbell Elbow Out Extensions x 12

Cool Down
Overhead Triceps Stretch
Chest Opener
Upright External Rotation

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