Challenge and build strength in your upper body with this dumbbell chest and back workout. All you need is a set of light dumbbells!
Choosing the right moves and keeping up with them consistently - this is the key to a strong and toned upper body. Try this chest and back workout alone or followed by cardio.
Chest & Back AMRAP
Start a clock for 15 minutes. Try to complete all assigned reps with good form. After completing each move, start again at the top until the clock has ran out. Rest when needed, but the goal is to keep moving.
Move 1: Bent Over Row - 10 reps
Move 2: Renegade Row – 20 reps
Move 3: Chest Fly with Glute Bridge – 10 reps
Move 4: Supermans – 10 reps
Move 5: Reverse Fly – 10 reps
Move 6: Swimmers – 20 reps
Move 7: Push Ups – 10 reps
How To Do Moves:
BENT OVER ROWS:
With a dumbbell in each hand, bend over at about a 45-degree angle. Keep the back straight throughout the exercise. Brace your abdominals and breathe in. Lift the weights straight up, exhaling. Then lower the weights in a controlled manner while inhaling. Remain bent over until all repetitions are complete.
Get into a plank position with a dumbbell in each hand. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.
CHEST FLY WITH GLUTE BRIDGE:
Lay on your back with feet flat on the floor, hip width apart. Hold dumbbells in each hand and press them over your chest, palms facing each other. Keep your shoulder-blades and upper back pressed into the floor as you tighten your booty, engage your core and drive your hips up toward the ceiling. This is your starting position. Hold the bridge as you slowly lower the weights down to the sides, forming a T with your arms and torso. Just before your arms hit the floor, slowly pull them back up to start. Repeat while holding the bridge position.
Lay on the floor, belly down, with legs straight behind you and arms straight out in front of you. Engage your core and lift your arms and legs off the floor. Return back down to the floor and repeat.
Stand with feet shoulder width apart and hinge at your hips until your torso is almost parallel with the floor. The dumbbells should hang straight down from your shoulders, with your elbows slightly bent and palms facing each other. Keep your core tight and back flat as you pull your shoulder blades down and back while raising your arms out to the side until your elbows are at shoulder height. Squeeze your shoulder blades together and pause for a second. Then slowly return to start.
Start on the floor lying face down with your arms stretched out overhead. Lift your upper body into a back arch by lifting your chest away from the floor and contracting your glutes and back muscles. Keep your chin tucked so that you are looking towards the floor. Lift your right arm up away from the floor and at the same time lift your left leg away from the floor. Then as you lower your right arm and left leg, lift your left arm and right leg.
Start in a plank position with your feet together hands flat on the ground below your shoulders, and arms straight. Breathe in as you bend your elbows—keep them tracking back alongside your body—to lower your chest to slightly below the level of your bent elbow, and then breathe out as you push back up to the starting position.
ALL YOU NEED FOR THIS WORKOUT IS A SET OF LIGHT DUMBBELLS! YOU CAN SEE MY FAVORITE BUDGET FRIENDLY WORKOUT GEAR - HERE!
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