workout

30 Min Dumbbell Chest and Triceps Workout


Bookmark

300-500

30 min

Dumbbells

Advanced, Intermediate

It's push day! Let's work on improving strength and lean muscle in your chest and triceps. You'll need dumbbells and we do recommend having a few different weights available, so that you can switch up the resistance for different exercises. You’ll also have an opportunity to use a bench, but it isn’t required. Let's get moving.

Warm up
Bent Over T-Rotation
Chest Opener + External Rotation
<h2>Dumbbell Chest and Triceps Workout</h2>
A1: DB Chest Press + Twist on Bench / Floor x 8
A2: DB Triceps Extension on Bench / Floor x 12
B1: DB Iso + Narrow Press on Bench / Floor x 10
B2: Standing Low DB Fly x 10
C1: Push Up from Floor / Incline x 40, 30, 20, 10 sec
D1: Dumbbell Pullover on Bench / Floor x 10
D2: 2:1 Negative Fly to Chest Press on Bench / Floor x 10

Cool Down
Behind-the-back Chest Opener
Crossover Arm Stretch
Overhead Triceps Stretch

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