THE MUSCLE PROGRAM, all rights reserved. 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. *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. Be sure to read about my top recommended natural testosterone booster here. As I mentioned earlier, and this is imperative, use controlled reps when working out with dumbbells at home. Your goal here is to force the muscles to work harder even if you’re using lighter weights. 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. The back is an often forgotten and neglected muscle group for many of us trying to gain lean muscle and hit the gym. Stand with your feet about hip-width apart. Now it’s time to train chest and back. There’s no greater muscle-building exercise for building your back than bent-over rows. Pullovers work those muscles between your chest and lats. MANMAKER Dumbbells also give you a greater range of motion for chest and back exercises. It all depends on how hard you work. If you're looking to tone your back, all you need is a set of dumbbells. 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 watch this to see exactly how I do the chest and back exercises. These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. Grab a pair of dumbbells and let them hang down with your arms straight. Lift your hips up toward the ceiling to perform a bridge (b). Lie with your back on a bench, holding dumbbells directly over your shoulders, arms straight. *Start Position=Hold the dumb-bells to your sides together with your palms facing inwards and your shoulder blades backward. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. You have entered an incorrect email address! 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. 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. 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). If yes, this is the workout for you! How to: Start standing, feet hip-width apart. 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. 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, … Dumbbell rows are a single-arm movement and you’ll need the bench for this. For such people dumbbells are the best weapon to keep them fit and in good shape. These cookies will be stored in your browser only with your consent. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Home workouts can be just as good as going to the gym. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Fagan’s chest workout relies heavily on single-arm dumbbell moves, which helps make sure you’re working each side of your body equally. As you pull the weight up and over our chest, make sure you’re forcing your chest muscles to pull the weight. You just need a pair of dumbbells and may be an exercise bench. This is an exercise you really want to contract your pecs at the top of the movement. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Below I’m going to give you some tips that will help you make each exercise for intense and effective. We'll assume you're ok with this, but you can opt-out if you wish. Shrug your shoulders upward as high as you can. Add these dumbbell back exercises to your upper-body workout for a stronger back. Part 2: Back Take the dumbbells and place each of them not at the two sides of your chest but on your chest … Step 2: Press the dumbbells together in the center of your chest (this is your starting position). Chest Exercises with Dumbbells Without Bench by Imre updated November 8, 2020, 3:42 pm Within this guide, you’ll learn the best chest exercises with dumbbells that you can do without a workout … 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. Reverse grip bent-over rows work a different part of your back muscles. *Target: Chest =Doing this classic move whereas holding a try of dumb-bull can increase the steadiness part of the exercise. Intermediate Difficulty with Advanced Modifications provided Build muscle and strength with this chest and back workout. Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a … Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Work and strengthen your biceps, triceps, back, and shoulder muscles with this simple and effective dumbbell arms, back, and chest workout. Lower the weights slowly until your elbows are parallel to the floor. If you look at the component motions in this exercise, we’re getting a push, into a pull, back into a total body push. I just want to encourage you that you can indeed build muscle and get into awesome shape training at home. … The workout you’re going to do is based on circuit training. They also help bring out your chest muscles. I’m not saying they’re better. *Target: Chest, core, front shoulder =Throwing punches with dumbbells can facilitate build explosive power in your chest. Pinterest. *Start Position=Start together with your back straight, your core braced and your shoulders backward. This is a great routine for both men and women. *Start Position=Stand together with your feet shoulder-width apart, your back straight, your core braced and your shoulders backward. In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. 4. Of course, your lats are strong and you will handle it, but the key is to activate your chest and not your back. *Movement=Bend your knees and plant your feet on the ground. For example, you would probably bench press far more total weight with the barbell bench press than you would doing dumbbell press. Once you’re finished, you can repeat the circuit. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. Here’s the flow of the workout: Circuit 1 Incline flyes: 10 controlled By. [/infobox] Dumbbell Back Workout: The Exercises. You also want to get a good squeeze at the top of the movement. *Target: Upper back=Get a robust higher back with this move that develops scapular retraction (the action of actuation your shoulder blades together). Are you ready for a chest and back workout that you can do at home? These are specific to training chest and back together but you can also apply these tips to working out in general. Workout 1: Chest And Back (Week 1) 1A Floor press Sets 4 Reps 10 Rest 0sec Tempo 2010 How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. To chisel a shapely, strong back, I recommend that you include following dumbbell exercises in your back workout plan. Grab a pair of dumbbells and let them hang down with your arms straight. Since you’re not training as heavy, reduce your rest between sets. Dumbbells are good for more than just biceps curls! Bent over row: Sets3/Reps10. Get into position with your feet together and hands holding dumbbells wide apart. Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. From here, open your arms out wide, until your arms are parallel to the floor. This category only includes cookies that ensures basic functionalities and security features of the website. Use your back muscles to row the dumbbell into your chest and slowly return to starting position. 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. Here’s the workout video I made for this post. Bend your elbows to lower your chest, then press back up powerfully. sajid - September 13, 2020. **Be sure to check out all of the premium training programs and more here at The Muscle Program Shop. Necessary cookies are absolutely essential for the website to function properly.