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The push-up is probably the most widely performed exercise in the world. They work your chest, triceps, and deltoids, and your core and even your legs get an indirect workout too. Done correctly, the humble push-up can be every bit as beneficial as the bench press, and it’s a much better choice for home and conditioning workouts. The first 4 dumbbell exercises are performed for 6 to 8 reps for 3 sets with 90 seconds to 2 minutes’ rest time in between.
Aim the weights to line up slightly in front of the shoulder, directly above your sternum (think “nipple line”), to avoid impinging the shoulder joint. Slowly lower the weights back to the starting position by retracting (or “squeezing together”) your shoulder blades. If you feel your lower back arching excessively, regress the exercise by keeping the leg bent and tapping the heel to the floor. If you still feel the back arching, drop the dumbbells and perform the exercise unweighted. When you’ve reached the end of your range, bring your arm and leg back to the starting position. Repeat the same motion with your left arm and right leg.
#2. Dumbbell floor press
The rest time in between sets for this program should be between seconds. For example, you could perform this program on Monday, Wednesday, and Friday. This will give your body enough rest to recover in between workouts. It can be performed as a complete workout program for up to 8 weeks. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment.
Stand up quickly and pull the dumbbell up the front of your body. Bend your knees slightly and catch the weight at arms’ length over your head. Without twisting your hips or shoulders, or rounding your lower back, row the dumbbell up and into your ribs. Extend your arm and repeat. With your dumbbell in your left hand, curl the weight up and hold it at shoulder-height.
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Once you’ve reached the end of your range, push yourself back up to the starting position. Repeat for repetitions keeping optimal form, until you reach muscle failure. To add variety to the incline dumbbell chest press, alternate between your left and right arm, or complete a full set with one arm before moving on to the other. Bring the weights to your shoulders, with your knuckles facing the wall behind you. Press the weights towards the ceiling, keeping them aligned with the upper part of your chest. Kneel on all fours, placing your hands on the floor.
With your dumbbell in your hands, extend your arms out level with your shoulders. This workout involves three mini-circuits of three exercises. Each mini-circuit is done for three non-stop laps, punctuated with a one-minute rest.
3×3 full-body single dumbbell and bodyweight workout
Don’t allow the ribs to splay or the back to arch, and keep your hips, torso, and chest square to the wall in front of you. Repeat for repetitions, then switch sides. Hello, im technically new to weightlifting.
Also known as the surfboard press, this exercise works your shoulders, triceps, and core. It has a nice alternating action, which makes it ideal for one dumbbell, non-stop, circuit training. While you can do leg raises without a dumbbell, using one to anchor your upper body to the floor means you are free to really focus on working your abs.
#3. Dumbbell concentration curl
All of which will make it another great Lose Weight App for Men. If your shoulders are too taxed under the dumbbell before finishing, ditch the dumbbell and wrap up your reps using only your bodyweight. If you want to give these CrossFit dumbbell workouts a try, just keep in mind that they ask for a lot of volume in a small amount of time. So if you are going to give them a go, just remember that you should approach each workout at your own pace. Try these 12 at-home CrossFit workouts next.
Rest time in between sets would be 90 seconds to 2 minutes if you’re doing higher reps using lighter weight. To add variety to the decline dumbbell chest press, alternate between your left and right arms, or perform a full set with one arm before moving to the other. If you don’t have access to a weight bench, perform the crush grip dumbbell press on a mat. Once you’ve reached the end of your range, engage your chest muscles and bring the dumbbell back to the starting position. Repeat for repetitions, achieving muscle fatigue by the end of the set.
This is one of my favorites, so I hope you try it. If you have access to a pair of dumbbells, you can do this variation. Maintaining a slightly wider stance is key to this exercise. Starting position is the goblet squat stance for a wider base of support when you go back into your reverse lunge. This single move combines reverse lunges and goblet squats.
Use this workout tracker to track your daily workout, burned calories and weight loss progress. Sync data with Google Fit. We increase the exercise intensity every day, so please take a break every three days to allow your body to adapt. But you are also allowed to customize the plans with your own personal preferences in the app. Feel free to change the speed, rounds, exercises and other aspects of the provided plans to make them better suit your personal preferences. Make use of the useful mobile app to set up your calendar to mark your workout days and enable reminders that would keep you engaged in the exercises.
The goblet squat to lunge is a combo exercise that works all of your major lower body muscles. It will also test and develop your balance and coordination. Hinge forward from your hips and lower the weight down between your knees. Drive your hips forward and, keeping your arms straight, swing it up to shoulder-height. While swings are customarily thought of as a kettlebell exercise, they can also be done with nothing more than a single dumbbell. Two-handed dumbbell swings work your hamstrings, glutes, lower back, and upper back, and will drive your heart rate sky-high.
Concentrate instead on your triceps by bending at the elbow joints, limiting the range of motion to elbow flexion–not shoulder extension. The upper arm should remain pretty still and the forearm should be what moves. The shoulders shouldn’t be moving much at all. The second exercise will brutalize your leg muscles, whether you use one dumbbell or a pair of dumbbells.
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