Chest And Back Dumbbell Workout

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 We understand that you may not always have a lot of free time to go to the gym. Trying to squeeze in an at-home workout while juggling the rigors of work and daily life is even more difficult. Try this chest and back workout if you want to add a hard (but effective!) upper body workout to your regular regimen. You may obtain a strong burn in a shorter length of time by including supersets. This powerful at-home dumbbell workout for the chest and back could well be one you'll want to perform again and again!

Chest And Back Dumbbell Workout


Is it possible to do the back and chest exercises at the same time?

Absolutely! Combining chest and back exercises is good for building supersets since they work opposing muscles. In what is known as a push-pull workout, the back and chest are also main movers.

A push exercise is exactly what it sounds like. This implies that when the weight is moved away from the body, the muscle contracts. The chest, shoulders, and quadriceps are the muscles that are responsible for pushing actions. Any exercise that presses away from the body, such as chest or shoulder presses or push-ups, can be combined into a push workout.


Is it possible for me to do both the back and chest exercises at the same time?

Absolutely! Combining chest and back exercises, which work opposing muscles, is a great way to make supersets. In a push-pull workout, the back and chest are also important movers.

The term "push exercise" is apt. When you push a weight away from your body, the muscle contracts. Chest, shoulders, and quadriceps are the muscles involved for pushing actions. Any exercise that involves pushing outward from the body, such as chest or shoulder presses or push-ups, can be included in a push workout.

A pull workout is the polar opposite of a push workout. When the weight is dragged into the body during pull motions, the muscles tighten. The opposing muscles, such as the back, trapezius, and hamstrings, are included. Any exercise that draws weight into the body, like as rows or pull-ups, is an excellent example of a pull workout.


What Is A Superset, Exactly?

Simply explained, a superset is a method of organizing your workouts in order to optimize your training time. In a typical superset, you complete workout sets with little to no rest in between. Your muscles will have less time to rest as a result, resulting in muscle hypertrophy (muscle development) and greater physical endurance. As a consequence, you'll receive a better exercise in a shorter period of time.

Supersets that focus on two opposing muscle groups are known as antagonist supersets or opposing supersets. Alternating sets between the biceps and triceps with extremely little rest in between is an example of this. This becomes an exceptionally efficient approach to strengthen many muscle groups on the same day.

Chest And Back Dumbbell Workout


These Exercises Will Help You Strengthen Your Upper Body

Supersets, which include alternating one chest and one back exercise, are a highly effective approach to train your upper body. Ben Booker, proprietor of Second Change Fitness in Arthur, IL, and main trainer on Live to Fail, says, "The idea of exercising back and chest together works well since they are agonist and antagonist muscle groups." This means that when you train one muscle group, you may rest the opposing one, which is a great method to keep the intensity up. When you're pressed for time, you make the most of it.

Booker recommends completing 10-12 reps of each exercise back-to-back to nail this workout and tire each muscle group. Perform four sets of each two-move circuit, pausing for 45 seconds between each set. After that, proceed to the next superset. For weights, Booker suggests two sets of dumbbells for men and women, one hefty and one lighter. "Drop down when you can no longer maintain proper form with the weight you choose," he advises. "When you work up to your rep range while keeping the best form possible, it's called threshold training." After all, that's how the big guns are earned.

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Dumbbell Row

With an overhand grip somewhat wider than shoulder width, hold a weighted barbell. Keep your shoulders slightly higher than your hips by hinging at the hips and tightening your core. Avoid arching your lower back. Row the barbell to your chest while squeezing your shoulder blades. Return to the beginning. Perform three sets of ten repetitions.


Dumbbell Bench Press

Lie down on a bench with your back to the bench and your arms straight, holding dumbbells squarely over your shoulders. Your glutes should be tightened and your core should be tight. Lower the dumbbells to within an inch of your chest by bending at the elbows and shoulders, then push them back up. Perform three sets of eight repetitions.


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 Incline Bench Dumbbell Row

Holding light dumbbells, lie with your chest on an adjustable bench set to a 30-degree slope. Allow your arms to hang freely. Squeeze your shoulder blades, flex your core, and tighten your glutes. Attempt to force your elbows higher than your body by rowing the dumbbells upwards. At the peak of each rep, squeeze your back. 3 sets - 10 to 12 reps


Pushup

Put yourself in a pushup position. Perform one pushup. Jump your hands in the air as you push your chest upwards, just narrower than shoulder-width apart, into position for a triceps pushup. Perform one triceps pushup, then leap (or step) back into regular pushup posture and perform two ordinary pushups. Return to triceps pushups position after the second one and perform two triceps pushups.

Continue to ladder up until you can't complete any more repetitions in excellent form. Perform two sets.


Pull Up

With a shoulder-width, underhand grip, hang from a pullup bar. Maintain a firm core. Pull your chest toward the bar by squeezing your shoulder blades. Hold as your chest reaches the bar, then gently drop to the starting position. That's one rep; complete three sets of six to eight repetitions.


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Incline Dumbbell Press

Hold light to medium-weight dumbbells straight over your shoulders while lying on an adjustable bench set to a 30-degree inclination, core tight and glutes compressed. Lower the left dumbbell to your chest while keeping your right arm straight, then push it back up. Do it twice more. Then drop the right dumbbell to your chest and push it back up thrice, keeping your left arm straight. Both dumbbells should be lowered to your chest and then pressed back up. Do this for 2 to 3 clusters of repetitions. Make three sets.

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