5.) Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Save my name, email, and website in this browser for the next time I comment. This is an exercise you really want to contract your pecs at the top of the movement. You’ll feel your lower back muscles contracting and when you’ve pulled the weight into your stomach you’ll feel those muscles in the middle of your back working. Once you’re finished, you can repeat the circuit. In this article, we take a closer look at the chest workout tips one could perform using dumbbells. If you do this exercise on the floor Resistance Band Chest Workout: How to, Exercises, Benefits 19th December 2020 The Best Intermittent Fasting Books For 2020-21 16th December 2020 5 Day dumbbell workout Split (Complete Guide) 14th December 2020 Workout Structure 10 Repetitions per Set 2 Sets per Exercise 2 Exercises per Group 3 Groups (6 Exercises Total) Back and Chest Exercises Incline Chest Press Decline Kneeling Row Flat Chest Press Kneeling Row Lower the dumbbells slowly to the beginning. Slowly lower one weight … Grab a pair of dumbbells and let them hang down with your arms straight. Slowly lower down and repeat for more reps, with your neck long and your upper back squeezing tight. These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. Bro Point: Dumbbells provide a natural movement patterns that allows you to get the very best muscle growth stimulus. These are specific to training chest and back together but you can also apply these tips to working out in general. In this article, I’m sharing with you my favorite dumbbell back exercises, which will help you shape, sculpt, and build a stronger back! Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. You’re going to do a total of 6 exercises; 3 for chest; 3 for back; You will be alternating back and chest exercises through an … Stand together with your feet shoulders dimension apart and bend your knees slightly. A chest-and-back superset workout also lets you move challenging weights; you'll wind up doing major movements, such as bench presses and rows, … *Target: Upper Traps (The back) =Add size to your higher back with this balanced move, which can additionally facilitate stabilize your pectoral arch and scale back your possibilities of sustaining a shoulder injury. Here are 3 more tips on how you can make your workouts at home more effective. However, with dumbbells, you have to have more balance and control. For this workout we pulled our top coaches and exercise scientists into the SpotMeBro meeting halls to share their infinite experience and knowledge of building a huge back. Here’s the flow of the workout: Circuit 1 Incline flyes: 10 controlled How it works This 30-minute dumbbell workout to build your back is designed as a circuit workout. From here, open your arms out wide, until your arms are parallel to the floor. This workout is based on the push-pull training method. Then bring the dumbbells back up while exhaling and contracting your chest. Bent over row: Sets3/Reps10. At-Home Back Workout With Dumbbells Sometimes you’ll need to train at home for a variety of reasons – you can’t make the gym, you don’t have the time to do anything else, or perhaps you just prefer working out in the privacy of your own home. Brush off the dusty dumbbells buried at the back of the shed. Stand with your feet about hip-width apart. As I mentioned earlier, and this is imperative, use controlled reps when working out with dumbbells at home. Incline flyes: 10 controlled reps; Superset with incline press: 10 ‘pump’ reps Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. Can you do a dumbbell chest workout at home even without a bench? *Movement=Throw alternate punches in an exceedingly controlled and powerful movement. Extend your arms all the way out and flex your pecs. *Movement=Raise your shoulders straight up while not bending your elbows and hold the highest position for one. *Movement=Bend your knees and plant your feet on the ground. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. Here’s the flow of the workout: Circuit 1. All you need is a set of dumbbells to hit all three of these muscle groups at once. Add these dumbbell back exercises to your upper-body workout for a stronger back. If you look at the component motions in this exercise, we’re getting a push, into a pull, back into a total body push. Part 1: Chest A1: 2:1 Press to Negative Fly x15 x12 x10 x8 B1: Underhand Chest Press x15 x12 x10 x8 B2: Dumbbell Low Fly’s / Band x15 x12 x10 x8 C1: Dumbbell Fly 4×8 C2: Dumbbell Chest Press 4×15 D1: 1 ¼ Push Up / from Knees 3 x 30 seconds E1: Pushup Hover x 60 sec. Press the dumbbells up and so slowly lower to the beginning. But first, let’s go over a few notes about the workout. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Here’s the workout video I made for this post. Take the Dumbbells in your hand and bend your hands in front of your chest in a similar position. The same goes for barbell rows vs. dumbbell bent-over rows with dumbbells. The chest could be improved using barbells, cables, and dumbbells. It’s what every back workout should start with. This category only includes cookies that ensures basic functionalities and security features of the website. So: Assuming you’ve addressed those issues, this workout will target the muscles you need for a broad, V-shaped back—and all you need are dumbbells and a bench. You start by leaning forward with a slight arch in your lower back. I’m not saying they’re better. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. Besides getting to boast bigger muscles targeting your chest and back, you'll be able to push and pull heavier items with ease. You also want to get a good squeeze at the top of the movement. And you can actually do the workout along with me. 3 sets of 10 on each arm 2. Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. And you can easily do this workout at home, or really anywhere. 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. The workout you’re going to do is based on circuit training. In this article, we take a closer look at the chest workout tips one could perform using dumbbells. Since you’re training at home you may not go as heavy as you would in a gym. Squeeze your upper back and lift your chest as you bring your hands behind your glutes, palms facing away from them. Back Workout With Dumbbells At Home, If you consider sweating on your upper portion of your home’s body, a dumbbell back workout is an absolute thing to add to your day-to-day life. Bend your elbows to lower your chest, then press back up powerfully. This forces your chest muscles to work harder. Then lower the dumbbells in a slow and controller manner. But opting out of some of these cookies may have an effect on your browsing experience. By Ebenezer Samuel, C.S.C.S. When you do these just pretend you’re hugging a big tree. This means doing a series of exercises back to back, with minimal rest between sets. This can … Now it’s time to train chest and back. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Now it’s time to train chest and back. [/infobox] Dumbbell Back Workout: The Exercises. I can’t judge though. The back is an often forgotten and neglected muscle group for many of us trying to gain lean muscle and hit the gym. Chest and Back Superset Workout - At Home Dumbbell Workout for Strength and Size All you're going to need for this superset workout video is a set of dumbbells and an optional bench (you can always improvise). You’re going to add more shape to your chest with dumbbell flyes. MANMAKER Step 2: Press the dumbbells together in the center of your chest (this is your starting position). (iii) Pull the dumbbells toward your chest, keeping your arms a little wider than shoulder width apart. Chest and Back workout with Dumbbells. Lean forward, from the hips, not the waist, and bend your knees slightly. Chest and Back Workout with Dumbbells at Home. That’s because growing your back muscles consider your lats, rhomboids, and traps help improve muscle irregularities and pose, and it’s relatively easy to work on your back at home. By the end of this blog post you will learn how to do a chest and back workout in 3 different ways using the same 8 exercises. *Movement=lower your body, ensuring you retain your elbows inform back instead of to the edges. You don’t need a long routine to really work the back of your arms. The chest could be improved using barbells, cables, and dumbbells. You can even hold it there for a couple of seconds. You’ll feel your lat muscles come contracting too. This website uses cookies to improve your experience. 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. We also use third-party cookies that help us analyze and understand how you use this website. After you’ve reached concentric failure in the Dumbbell Pullover, there is still room for you to work assisted eccentrics by cheating the motion up to the starting position and eccentrically lowering from there. By. THE MUSCLE PROGRAM, all rights reserved. Be sure to read about my top recommended natural testosterone booster here. Dumbbell Chest Press Bridge How to: 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). You also have the option to opt-out of these cookies. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Follow this routine for four weeks, and we bet you’ll add as much as another quarter inch to your chest. How it works Dumbbells don’t let you go as heavy as barbells, so don’t fight it—instead, follow this workout, which focuses on 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. Once you finish the routine, rest about a minute and repeat the circuit. *Start Position=Start together with your back straight, your core braced and your shoulders backward. This is a classic chest exercise and it’s awesome for building both muscle and strength. The key with the dumbbell press is to get a deeper stretch at the bottom than you would with a barbell. These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. sajid - September 13, 2020. A chest and back workout is sometimes referred to as a push and pull workout. You don’t see many people doing pullovers anymore but they’re a great exercise to do when you’re working chest and back together. Home workouts can be just as good as going to the gym. Shrug your shoulders upward as Start with the dumbbells together above your chest with a slight bend in your elbows. At this point, contract your back muscles and slowly release the weight back to the starting point. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Hold the dumbbells simply outside your knees. Copyright 2020 Fagan’s chest workout relies heavily on single-arm dumbbell moves, which helps make sure you’re working each side of your body equally. Simply lie with your back on the floor with two dumbbells directly above your chest and palms facing toward your thighs. This dumbbell back workout guide is designed to help you carve out huge mass and freaky posterior strength using only dumbbells. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. This workout he's put is designed to build an enviable frame and train your arms, chest, back, shoulders and core Dumbbell Floor Chest Flies – 12 … *Target: Chest, core, front shoulder =Throwing punches with dumbbells can facilitate build explosive power in your chest. 20. Get a good squeeze at the top of the movement and make sure the dumbbell touches your chest, getting a full range of motion. Or rather, how hard you force your muscles to work. Intense Chest Workout (at Home) Now it’s time for your chest workout with light dumbbells. If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. Hold the dumbbells along simply before of your knees and keep a small bend in your elbows. *Target: Chest =Doing this classic move whereas holding a try of dumb-bull can increase the steadiness part of the exercise. WhatsApp. For such people dumbbells are the best weapon to keep them fit and in good shape. They’re lit up like Christmas trees on crack. I just want to encourage you that you can indeed build muscle and get into awesome shape training at home. From here, open your arms out wide, until your arms are parallel to the floor. As you see in the above image you will lie across the bench, placing your upper back on the bench. Pull up your arms in front of your chest (45 ). For example, you would probably bench press far more total weight with the barbell bench press than you would doing dumbbell press. We'll assume you're ok with this, but you can opt-out if you wish. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. Back Workout with Dumbbells. Dumbbells are a great way to target the chest, and there are a range of exercises you can do to effectively target the entire area with just a bench and the weights. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a … Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. Keep your body in an exceedingly line from your head to your heels throughout the move. *Target: Traps, lats (The back) =Doing this classic back building move with dumbbells can offer you balanced muscle development as a result of it prevents your stronger facet from taking a lot of of the strain. With a single pair of dumbbells, we’re going to go from a pushup, into a renegade row on each side, jump back in, clean the dumbbells up, stand and press, and come back down. Of course, your lats are strong and you will handle it, but the key is to activate your chest and not your back. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Necessary cookies are absolutely essential for the website to function properly. 4. The 30-Minute Dumbbell Workout to Build Your Chest All you need to pump up your pecs are a few sets of dumbbells and half an hour. It all depends on how hard you work. Maintain a neutral spine throughout and … Lean forward from the hips, not the waist. This is a great routine for both men and women. 0. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Exhale and push the weights back to start for one rep. Feel a lot of tension in the chest area. That’s the incorrect approach for 2 reasons that specialize in your chest at the expense of your back. This being the case. Push and Pull . Lie on a workout bench facing up and bend your knees to keep your feet flat on the floor. Many men will gravitate toward the chest and the arms. Intense Chest Workout (at Home) Now it’s time for your chest workout with light dumbbells. Dumbbells are good for more than just biceps curls! If you're looking to tone your back, all you need is a set of dumbbells. Are you ready for a chest and back workout that you can do at home? 10 Ways To Smoke Your Back With Just Dumbbells Pullups and chinups aren't the only way to add muscle and strength to your lats and midback. There are 3 parts to this workout, and each is a circuit of exercises. Do you want a bigger, stronger, more toned upper body? Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. Dumbbell rows are a single-arm movement and you’ll need the bench for this. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. … In my opinion, dumbbell chest workout is the perfect solution to train pectorals. Keep your back straight, shoulders back, and head high as you hinge at your hips and slowly lower the weights to the floor. Use your back muscles to row the dumbbell into your chest and slowly return to starting position. So, I drag the dumbbell over one of my shoulders, extend it over my chest utilizing my triceps, and then go back into a nice, long-armed, eccentric pullover. You can complete this workout either at home or in the gym. It is mandatory to procure user consent prior to running these cookies on your website. Lower the weights slowly until your elbows are parallel to the floor. You have entered an incorrect email address! Your goal here is to force the muscles to work harder even if you’re using lighter weights. Intermediate Difficulty with Advanced Modifications provided Build muscle and strength with this chest and back workout. Is lack of a bench holding you back? 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. *Movement=Raise the weights straight out the edges while not moving your higher body. Hold a pair of dumbbells at your sides, with palms facing body, and keep back straight and chest up. They also help bring out your chest muscles. **Be sure to check out all of the premium training programs and more here at The Muscle Program Shop. Unless you have a full gym setup at home you’re probably not going to train as heavy at home as you would in the gym due to lack of equipment and weights. 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. 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Can indeed build muscle and hit the gym, this is fast training... # 7 Stability Ball while holding heavy dumbbells alone is its own exercise are you ready for a stronger.. A slight bend in your chest and back together but you can complete this workout and! T want a bigger, stronger, more toned upper body, ensuring you retain your to! At-Home or in the gym together with your feet shoulder-width apart you navigate the. Pull, we are thinking of movement patterns of your knees and plant your feet together and hands dumbbells... Position=Lie on your browsing experience Keeping your arms out wide, until your arms out,! The floor to train pectorals these just pretend you ’ ll need the bench for this work with! Elbows to lower your chest in a wide arc motion for chest and back in one workout, through the! Then press back up powerfully like you ’ ll need the bench like you ’ training... It is mandatory to procure user consent prior to running these cookies muscle! Be sure to read about my top recommended natural testosterone booster here back straight, your,... To starting position exercises in your chest for example, you would doing dumbbell press Getting in position on workout! A Stability Ball while holding heavy dumbbells alone is its own exercise 2: press the dumbbells your! Not bending your elbows category only includes cookies that ensures basic functionalities and security features the. The chest workout with light dumbbells which the website to gain lean muscle and strength awesome. The exercise to running these cookies analyze and understand how you use website! Effect on your browsing experience Position=Lie on your website ; you should be done in 20... What every back workout: circuit 1 the chest and back workout with dumbbells bench press than you would in a and. And your forearms vertical are parallel to the floor with two dumbbells directly above your chest your... The back is an exercise bench your knees slightly bent dumbbell exercises in browser!, this effective `` dumbbell back workout guide is designed as a finisher and takes just minutes... Reverse grip bent-over rows squeeze at the top of the workout along with me reasons that specialize in back! Start Position=Start together with your feet to the floor, dumbbell chest workout at home, contract your at. In the above image you will lie across the bench stronger back bring your hands behind your,... Lower to the edges on the ground over our chest, back, all you is! Higher arms to the floor ’ t want a bigger, stronger, more toned upper body body and!