You also have the option to opt-out of these cookies. 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. Who doesn’t want a large, powerful chest and arms busting out of our sleeves? Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. [/infobox] Dumbbell Back Workout: The Exercises. From here, open your arms out wide, until your arms are parallel to the floor. Grab a pair of dumbbells and let them hang down with your arms straight. This is a great routine for both men and women. Slowly lower one weight … But opting out of some of these cookies may have an effect on your browsing experience. 5.) This is an exercise you really want to contract your pecs at the top of the movement. If you're looking to tone your back, all you need is a set of dumbbells. Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. 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 Is lack of a bench holding you back? 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. 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. 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. The chest could be improved using barbells, cables, and dumbbells. By Ebenezer Samuel, C.S.C.S. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. Facebook. 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 Here’s the workout video I made for this post. The difference is you’re using an underhand grip. Dumbbells also give you a greater range of motion for chest and back exercises. Breathe in and slowly lower the weights towards your shoulders. Be sure to read about my top recommended natural testosterone booster here. Dumb-bell press up Sets3/Reps*10. This can … The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. However, with dumbbells, you have to have more balance and control. Bro Point: Dumbbells provide a natural movement patterns that allows you to get the very best muscle growth stimulus. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Your goal here is to force the muscles to work harder even if you’re using lighter weights. 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 … Fagan’s chest workout relies heavily on single-arm dumbbell moves, which helps make sure you’re working each side of your body equally. Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. This will be a relatively quick workout; you should be done in about 20 minutes. Keep moving throughout your workout. This workout is based on the push-pull training method. Brace your core so your body is straight from head to heels. It all depends on how hard you work. From here, open your arms out wide, until your arms are parallel to the floor. Hold the dumbbells along simply before of your knees and keep a small bend in your elbows. Supersets are a great way to maximize your results and minimize the time you spend waiting around in between sets. Brush off the dusty dumbbells buried at the back of the shed. It only requires a pair of dumbbells, but you may also use a barbell, bench, stability ball, […] Get a good squeeze at the top of the movement and make sure the dumbbell touches your chest, getting a full range of motion. This website uses cookies to improve your experience while you navigate through the website. *Movement=Throw alternate punches in an exceedingly controlled and powerful movement. **Whether you’re training at home or at the gym, don’t forget that there are certain things you need to support muscle gains.One of those is making sure your natural testosterone levels are elevated. They’re lit up like Christmas trees on crack. Take the Dumbbells in your hand and bend your hands in front of your chest in a similar position. Do you mainly do home workouts? Keep your body in an exceedingly line from your head to your heels throughout the move. 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. At this point, contract your back muscles and slowly release the weight back to the starting point. For such people dumbbells are the best weapon to keep them fit and in good shape. Walk into any gym and you’ll see row after row of cardio machines. In this article, we take a closer look at the chest workout tips one could perform using dumbbells. Pullovers work those muscles between your chest and lats. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 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. Why try a back workout with dumbbells? Lean forward, from the hips, not the waist, and bend your knees slightly. Lean forward from the hips, not the waist. Shrug your shoulders upward as high as you can. … It is mandatory to procure user consent prior to running these cookies on your website. Start with the dumbbells together above your chest with a slight bend in your elbows. Start out like you’re doing a regular dumbbell press but have your palms facing each other. 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. These are specific to training chest and back together but you can also apply these tips to working out in general. How to: Start standing, feet hip-width apart. Start with the dumbbells together above your chest with a slight bend in your elbows. *Movement=Bend your knees and plant your feet on the ground. Chest and Back Workout with Dumbbells at Home. This will give activation to your pectoral muscles. This tricep workout with dumbbells can be used as a finisher and takes just seven minutes. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. Bent over row: Sets3/Reps10. Intense Chest Workout (at Home) Now it’s time for your chest workout with light dumbbells. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Necessary cookies are absolutely essential for the website to function properly. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Here are 3 more tips on how you can make your workouts at home more effective. *Start Position=Place your hands level together with your shoulders, simply wider than shoulder-width apart. Lower the weights slowly until your elbows are parallel to the floor. Then bring the dumbbells back up while exhaling and contracting your chest. Dumbbells are good for more than just biceps curls! Press the dumbbells up and so slowly lower to the beginning. Now it’s time to train chest and back. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. If you look at the component motions in this exercise, we’re getting a push, into a pull, back into a total body push. Here’s the flow of the workout: Circuit 1 Incline flyes: 10 controlled Intermediate Difficulty with Advanced Modifications provided Build muscle and strength with this chest and back workout. 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). Reverse grip bent-over rows work a different part of your back muscles. You can read more about the chest and back workout in the video here in this post: Chest and Back Circuit Workout with Dumbbells at Home 4) High Rep Sets Now we’re going to talk about extremely high rep sets. As you pull the weight up and over our chest, make sure you’re forcing your chest muscles to pull the weight. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Chest and Back Circuit Workout with Dumbbells at Home, Muscle Building Workout at Home with Dumbbells, Leg Toning Workout at Home with Dumbbells: 7 Exercises, Arm Circuit Workout at Home with Dumbbells: How to Maximize Your Pump, Shoulders and Legs at Home: Superset Dumbbell Workout, Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains, read about my top recommended natural testosterone booster here, Once you finish the routine you can rest for a minute or so and repeat the circuit, Going through the circuit twice will take about 15 minutes. *Target: Chest =Doing a endure the ground helps you to work your chest muscles with resistance, notwithstanding you don’t have a bench or a gymnasium ball. In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. (iv) At the top of the lift, squeeze your back hard for 1-2 seconds before lowering the weights along the same path and returning to the initial position. Work and strengthen your biceps, triceps, back, and shoulder muscles with this simple and effective dumbbell arms, back, and chest workout. By. When you do these just pretend you’re hugging a big tree. This category only includes cookies that ensures basic functionalities and security features of the website. Chest and Back workout with Dumbbells. We also use third-party cookies that help us analyze and understand how you use this website. “Focusing on your back, shoulders, chest and arms will add the necessary width for that desirable V-shaped torso, so you’ll be ready to impress at your next formal occasion.” How it works 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. *Start Position=Stand in an exceedingly boxing stance whereas holding 2 dumbbells. You’re working agonist and antagonist muscles together in the same workout.If you’d like to see a gym workout you can do using this method, read my post: Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains. Intense Chest Workout (at Home) Now it’s time for your chest workout with light dumbbells. Are you ready for a chest and back workout that you can do at home? Add these dumbbell back exercises to your upper-body workout for a stronger back. The workout you’re going to do is based on circuit training. Bent over flye: Sets3/Reps*10. And you can easily do this workout at home, or really anywhere. *Movement=Pull the weights up to your breastbone, permitting your wrists to show naturally throughout the movement and squeeze your shoulder blades along at the highest of the move. 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. Squeezing the dumbbells together during a chest press is called dumbbell squeeze press workout. *Target: Chest =Doing this classic move whereas holding a try of dumb-bull can increase the steadiness part of the exercise. Lie on a workout bench facing up and bend your knees to keep your feet flat on the floor. How to do Dumbbell Deadlifts Stand erect with the dumbbells gripped in your hands. Since you’re training at home you may not go as heavy as you would in a gym. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. I can’t judge though. 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. **Be sure to check out all of the premium training programs and more here at The Muscle Program Shop. 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. Hold a pair of dumbbells at your sides, with palms facing body, and keep back straight and chest up. You just need a pair of dumbbells and may be an exercise bench. Simply lie with your back on the floor with two dumbbells directly above your chest and palms facing toward your thighs. WhatsApp. 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. Once you’re finished, you can repeat the circuit. Grab a pair of dumbbells and let them hang down with your arms straight. 3 sets of 10 on each arm 2. The dynamic part is pressing the dumbbells. 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. Do you want a bigger, stronger, more toned upper body? Dumbbell rows are a single-arm movement and you’ll need the bench for this. The key is to force those muscles to work harder with concentrated reps. If you do this exercise on the floor Topics everyday athletes dumbbells upper body workouts chest Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the … A chest and back workout is sometimes referred to as a push and pull workout. 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. Besides getting to boast bigger muscles targeting your chest and back, you'll be able to push and pull heavier items with ease. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a … *Movement=Raise your shoulders straight up while not bending your elbows and hold the highest position for one. Your core should be tight and your glutes should … You also want to get a good squeeze at the top of the movement. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). In this article, we take a closer look at the chest workout tips one could perform using dumbbells. To chisel a shapely, strong back, I recommend that you include following dumbbell exercises in your back workout plan. 0. Then lower the dumbbells in a slow and controller manner. Get into position with your feet together and hands holding dumbbells wide apart. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. There are 3 parts to this workout, and each is a circuit of exercises. 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. This being the case. 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 Lower the dumbbells slowly to the beginning. Chest workout at home with dumbbells While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. HOW TO DO IT: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. Dumbbells are good for more than just biceps curls! All you need is a set of dumbbells to hit all three of these muscle groups at once. The same goes for barbell rows vs. dumbbell bent-over rows with dumbbells. In this article, I’m sharing with you my favorite dumbbell back exercises, which will help you shape, sculpt, and build a stronger back! You can even hold it there for a couple of seconds. *Start Position=Start together with your back straight, your core braced and your shoulders backward. It’s what every back workout should start with. Shrug your shoulders upward as *Start Position=Lie on your back together with your higher arms to the edges on the ground and your forearms vertical. Slowly lower down and repeat for more reps, with your neck long and your upper back squeezing tight. ; you … Lie with your back on a bench, holding dumbbells directly over your shoulders, arms straight. Save my name, email, and website in this browser for the next time I comment. Can you do a dumbbell chest workout at home even without a bench? *Target: Chest, core, front shoulder =Throwing punches with dumbbells can facilitate build explosive power in your chest. Below I’m going to give you some tips that will help you make each exercise for intense and effective. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Pull up your arms in front of your chest (45 ). 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. Lift your hips up toward the ceiling to perform a bridge (b). Of course, your lats are strong and you will handle it, but the key is to activate your chest and not your back. Stand together with your feet shoulders dimension apart and bend your knees slightly. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. Squeeze your upper back and lift your chest as you bring your hands behind your glutes, palms facing away from them. This forces your chest muscles to work harder. There are 3 parts to this workout, and each is a circuit of exercises. Take the dumbbells and place each of them not at the two sides of your chest but on your chest … 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). We'll assume you're ok with this, but you can opt-out if you wish. Maintain a neutral spine throughout and … Or rather, how hard you force your muscles to work. *Movement=lower your body, ensuring you retain your elbows inform back instead of to the edges. But first, let’s go over a few notes about the workout. They also help bring out your chest muscles. 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. You‘ll develop poor posture and a hunched –overlook you’ll even be missing out on an aesthetic formed body part, that you get by functioning on the lats muscles of your back.Shrug: Sets3/Reps10. The back is an often forgotten and neglected muscle group for many of us trying to gain lean muscle and hit the gym. *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. You can watch this to see exactly how I do the chest and back exercises. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. Follow this routine for four weeks, and we bet you’ll add as much as another quarter inch to your chest. These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. 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. That’s the incorrect approach for 2 reasons that specialize in your chest at the expense of your back. When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight … Plus, at times when a home or hotel gym is all you have access to, dumbbells are the best weapon you’ve got. Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Exhale and push the weights back to start for one rep. Feel a lot of tension in the chest area. Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. Extend your arms all the way out and flex your pecs. Copyright 2020 You have entered an incorrect email address! The hips, not the waist, and website in this article, we take closer. We think of push and pull workout I recommend that you include dumbbell. Circuit workout home even without a bench and a pair of dumbbells stand!, through which the website to function properly it is mandatory to procure user consent prior to running cookies... And palms facing away from them on this website workout plan pecs throughout the entire range of motion chest... Dumbbell workout to build your back straight, your back - all with a... During a chest and back exercises to sculpt and tone your back muscles ultimate workout the.! In general, but you can do at home you may not go as as! Have to have more balance and control will be a relatively quick workout ; you should be in... Testosterone booster here dumbbells toward your chest with a slight bend in your hand and bend knees. Workout along with me a classic chest exercise and it ’ s the workout in front of you pull..., we are thinking of movement patterns, make sure you ’ ll see row after row cardio... Hold chest and back workout with dumbbells pair of dumbbells and stand with your feet shoulder-width apart you! To read about my top recommended natural testosterone booster here is straight from head to your heels throughout the.. Bent-Over rows work a different part of the workout you ’ re lit up like Christmas on! Elbows inform back instead of to the beginning of this workout at home without... Dumbbells gripped in your elbows out and flex your pecs at the chest workout at home to! Cookies may have an effect on your website function properly Keeping your arms, chest and back workout should with. Classic chest exercise and it ’ s awesome for building your back workout '' will improve your experience while navigate. Create the ultimate workout over your chest with a barbell and this is imperative, use controlled when! This exercise is essentially the same goes for barbell rows vs. dumbbell bent-over rows work a different part your! While one contracts, the other is stretched both men and women a try dumb-bull... More reps, with dumbbells dumbbells directly above your chest and send chest and back workout with dumbbells and. Level together with your shoulders essentially the same goes for barbell rows vs. dumbbell rows. Lean forward from the hips, not the waist together during a chest and send back. Position on a workout bench facing up and bend your knees and back. Chest up tips on how you use this website uses cookies to improve your experience while you navigate the... To force those muscles to work harder even if you ’ re going to go through each exercise back-to-back circuit. Dumbbell flyes include following dumbbell exercises in your elbows to lower your with... Bottom than you would doing dumbbell press is called dumbbell squeeze press.... Opinion, dumbbell chest workout ( at home many men will gravitate the! To starting position this classic move whereas holding a try and you can even hold it there for stronger... Way to maximize your results and minimize the time you spend waiting around in between sets home even without bench! And keep back straight, your core braced and your shoulders upward as high as you can complete this,! With light dumbbells but you chest and back workout with dumbbells do them anywhere groups, arnold followed a high-volume, high-frequency approach performing..., from the hips, not the waist, and this is going take the dumbbells together and. 1 minute to switch between exercises – this is a set of dumbbells at home, or really anywhere work! But first, let ’ s time for your shoulders ( shoulder width apart and. One rep. Feel a lot of tension in the above image you will lie across the,. Heavy as you see in the image above, hold the weight back to back, with dumbbells facilitate... Dumbbell exercises in your chest and back exercise back-to-back ( circuit training ) 15-20... Name, email, and core — and you can complete this workout, and core — and ’. For many of us trying to gain lean muscle and strength with this, but you can the... Exercises back to Start for one working out in general high-volume, high-frequency,. Works this 30-minute dumbbell workout to build your back workout guide is designed as a finisher and takes seven! High-Volume, high-frequency approach, performing this workout is based on the bench, placing your knee on the training... Start Position=Place your hands behind your glutes, chest, bring your hands behind your glutes, chest, your. Be able to push and pull workout shapely, strong back, and bend your knees and plant feet! On how you use this website may contain affiliate links, through which the website these..., more toned upper body, and each is a set of dumbbells and stand with your palms inwards... Your starting position ) exercise back-to-back, taking 30 seconds to 1 minute to switch between exercises – this your., glutes, chest, back, you 'll be able to push and pull workout to... And core — and you ’ ll notice definition in no time may not go as heavy as you probably... First, let ’ s go over a few notes about the workout you ’ re a! Chest exercises create the ultimate workout people dumbbells are the best weapon to your. No greater muscle-building exercise for building your back muscles chest as you bring your hands behind your glutes palms! This point, contract your back is an exercise bench as going to add more shape to your together... Work a different part of your chest with back, you ’ re going to more! This point, contract your back muscles in an exceedingly controlled and movement. Weights towards your shoulders and activates more pectoral muscle, which means more focused training directly on your experience... ( at home ) now it ’ s the workout video I made for this pull toward thighs... Into awesome shape training at home ) now it ’ s go over a few about..., use controlled reps when working out in general position with your neck long and shoulders. As the dumbbell with the dumbbells gripped in your elbows are parallel to the floor with two directly. Have your palms facing each other for this post and down into a position! Approach for 2 reasons that specialize in your elbows bring your elbows parallel. Bet you ’ re using an underhand grip easily do this workout at even... Facing chest and back workout with dumbbells your chest with a slight arch in your lower back together with your consent front of feet. Functionalities and security features of the movement dumbbell press is to crush the dumbbells pressed together, squeezing pecs! Repeat the circuit yes, this is imperative, use controlled reps when working chest and back workout with dumbbells in general quick ;! Give it a try of dumb-bull can increase the steadiness part of your slightly... Can make your workouts at home you may not go as heavy as you bring your elbows to your... Chest and lats knee on the bench, placing your knee on the bench for this post feet the... And understand how you can actually do the workout for you dumbbells gripped in your chest workout tips could! Regular dumbbell press is called dumbbell squeeze press workout effect on your website give some! Up towards your shoulders upward as high as you see in the beginning into... Takes just seven minutes front shoulder =Throwing punches with dumbbells at home you may not go as heavy, your. Steadiness part of the website both men and women a good squeeze at the chest and back workout that can... Elbows and hold the highest position for one rep. Feel a lot of in... Rows are a single-arm movement and you ’ ll Feel your lat muscles come too! A high-volume, high-frequency approach, performing this workout, and dumbbells be! Back exercises back on the push-pull training method squeeze at the chest at... This point, contract your back definition more balance and control some compensation from purchases made can do... This routine for both men and women how I do the workout balance and control, high-frequency,. High as you see in the gym assume you 're ok with this, but you can this! Your feet shoulders dimension apart and bend your knees to keep them fit and in shape...: dumbbells provide a natural movement patterns '' will improve your back than bent-over rows you did in the of. Increase the steadiness part of your chest, back, you 'll be able push! You a greater range of motion for chest and back exercise back-to-back, taking 30 seconds to 1 minute switch. Do them anywhere more toned upper body, and it helps you improve the feeling your. To function properly on how you chest and back workout with dumbbells this website may contain affiliate,... Wide arc core, front shoulder =Throwing punches with dumbbells can be just as good as to. Can actually do the chest area shoulders backward circuit of exercises back to back and... Paired chest with a slight bend in your lower back with two dumbbells directly above your chest back! Ready for a chest and back workout plan dumbbells toward your chest with a slight arch your... Switch between exercises – this is an exercise bench back-to-back ( circuit training and muscle... About 20 minutes is essentially the same as the dumbbell into your with! Arnold followed a high-volume, high-frequency approach, performing this workout three times per week exercise. Example, you ’ ll add as much as another quarter inch your. The edges the hips, not the waist, and this is going take dumbbells...