• Level : Beginner
• Complete 2 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 !
Dynamic Chest
Duration : 30sec
Stand on the floor with your feet shoulder width apart. Extend your arms forward at shoulder height with your palms facing each other. Extend your arms as far out as possible, then move them back to the front. Repeat the exercise.
Dumbbell Bench Press
Reps : 12
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.
Bent Over Row
Reps : 12
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.
Push - Ups
Reps : 9
Lay prone on the ground with arms supporting your body. Keep your body straight while raising and lowering your body with your arms. This exercise works the chest, shoulders, triceps, back and legs.Dumbbell Chest Fly
Reps : 12
Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand, and raise your arms towards the ceiling with your palms facing each other and your elbows slightly bent. Lower the dumbbells out to the sides until your upper arms touch the floor. Return and repeat the exercise.
Valley Press
Reps : 12
Extend your arms in front of your upper abdomen. Hold a dumbbell in each hand with your palms toward the ceiling. Bend your elbows and bring the dumbbells close to your upper abdomen, then extend them. Repeat the exercise.
Triceps Dips
Reps : 12
For the start position, sit on the chair. Then move your hip off the chair with your hands holding the edge of the chair. Slowly bend and stretch your arms to make your body go up and down. This is a great exercise for the triceps.
Back Bow Pulls
Reps : 12
Lie on your stomach with your legs straight and your arms raised and extended overhead. Bend your elbows and pull them down to your sides. Return to the starting position and repeat .
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.