Instructions:
• Exercises : 12
• Level : Advance
• Complete 3 sets of each and every exercise.
• Effective dumbbell workouts help strengthen your chest and back muscles. You'll get pumped pecs and steel - hard back soon !
Chest Press Pulse
Duration : 30sec
Hold your forearms together at shoulder height and bend your elbows with your hands together to make an ' L ' shape. Then lift your forearms up and down.
Dumbbell Bench Press
Repeat : 10
Lie on a bench and hold a dumbbell in each hand. Extend your arms with your hands toward the ceiling and palms facing forward. Bend and lower your elbows to your sides, then push the dumbbells straight up. Repeat the exercise.
Dumbbell Fly To Close Grip Press
Repeat : 10
Lie on a bench and hold a dumbbell in each hand. Extend your arms toward the ceiling with your palms facing each other. Lower your elbows to your sides until your upper arms are parallel to the floor, then push back to the starting position. Press the dumbbells together, then lower them to your chest. Push the dumbbells back to the starting position again Repeat the exercise.
Push-Up Row
Each Side x 5 | Repeat : 10
Start in a push-ups position with your hands on dumbbells. Do a push-up. Once you go back to the starting position, lift your left elbow upward and bring the dumbbell towards your rib cage. Repeat the same movement with the other arm.
Bent Over Row
Repeat : 10
Stand with your feet shoulder width apart. Lean forward, slightly bend your knees and sit your hips back. Hold a dumbbell in each hand. Bend your elbows, and pull them backward. Lower your hands, and repeat the exercise.
Reverse Flys
Repeat : 10
Stand with your feet shoulder width apart and your legs slightly bent. Hold a dumbbell in each hand. Lean your upper body forward into a bent over position. Let your arms hang straight down, then lift your arms to your sides until they are parallel to the floor. Return and repeat.
Offset Push - Ups
Each Side x 5 | Repeat : 10
Start in a push-up position with one hand on the ground and the other hand elevated on a platform or something similar. Perform a push-up, then step over with your hands and switch sides. Repeat the exercise.
Dumbbell Decline Floor Press
Repeat : 10
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand. Raise your arms towards the ceiling with your palms facing forward and your elbows slightly bent. Lift your hips off the floor until your knees are at 90 degrees. Lower the dumbbells out to the sides until your upper arms touch the floor. Return and repeat.
Dumbbell Pullover
Repeat : 10
Lie on a bench with your head slightly hanging off the edge of the bench. Extend your arms over your chest and hold a dumbbell with your hands interlocked. Keep your elbows tight, lower the dumbbell backward as low as you can, then slowly return. Repeat the exercise.
Standing Dumbbell Chest Fly
Repeat : 10
Stand upright with your feet shoulder-width apart. Hold a dumbbell in your left hand by your side with your palm facing forward. Keep your elbow slightly bent. Raise the dumbbell in front of you, then slowly return. Repeat the exercise with other arm.
Chest Stretch
Duration : 30sec
Find a doorway, take a lunge position in the doorway with your arms on the doorframe and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 30-40 seconds. Then slowly come out of it, bring your arms down and do a couple of shoulder rolls. Don't pull your head forward, and keep your neck relaxed.
Child's pose
Duration : 30sec
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.