The Toby’s Sports Lockdown Fitness series continues with a workout that will help you build with your chest. What’s amazing with the workout is a pair of good dumbbells is all you need!
Here’s a 10-minute, beginner friendly dumbbell workout for your chest that you can do at home.
Here’s the workout:
- Dumbbell Flies (30 secs)
- Dumbbell Flat Press (30 secs)
- Dumbbell Flies (30 secs)
- Dumbbell Flat Press (30 secs)
- 30 Second Rest
- Horizontal Press (30 secs)
- Pullovers (30 secs)
- Horizontal Press (30 secs)
- Pullovers (30 secs)
- Dumbbell Push-ups (30 secs)
- 30 Second Rest
- Dumbbell Push-ups (30 secs)
- 30 Second Rest
- Decline Floor Press (30 secs)
- 30 Second Rest
- Decline Floor Press (30 secs)
- 30 Second Rest
- Hammer Curls (SPT – 12, 10, 8, 6)
Workout Breakdown
Dumbbell Flies
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
Once the dumbbells reach chest level, lift them back up by squeezing your pecs together and bringing the dumbbells back to their starting position.
Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
Dumbbell Flat Presses
Definitely a commonly known exercise and it’s easy to pull off. All you have to do is lie on your back and with the dumbbells in your hands, assume a bench press position.
Push the dumbbells up to the point where they almost touch while squeezing the pecs, then slowly drop them back down to the starting position.
Horizontal Chest Press
This exercise puts your pressure on your pecs having you squeeze your pecs while stretching your arms forward. The resistance provided by the dumbbells is influenced by gravity and it puts your pecs in a contracted state.
Start in a seated position on the floor with dumbbells held close to your chest. Slowly push the weight out and slowly pull them back to your chest. One cycle of the movement counts as one rep.
Dumbbell Push-Ups
Arguably one of the most fundamental exercises known to man, you can never underestimate the power of the push-up. It has been a staple workout since time immemorial because, well, push-ups are just THAT effective, especially when it comes to building your overall arm strength.
And by implementing the dumbbell to the exercise, you give your pecs a better, deeper flex with the extra range of motion. Push-ups can be performed anywhere and the workout itself is extremely flexible.
Supersport Hex Dumbbells (10 lbs – P 745; 15 lbs – P 1,120; 20 lbs – P 1,495)
Decline Floor Press
All you need for this exercise is a pair of dumbbells. You can also use another semi-heavy object. A backpack with books in it is a great choice.
Bend the elbows so the weights are positioned on either side of the chest. Push into the floor with your heels and lift your glutes up.
Hammer Curls
Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards.
Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
Standard Pause Training means you do 4 sets with reduced reps per set. You do 12, 10, 8, and 6 reps with 30 seconds of rest in between for an awesome burnout exercise.
CORE Selectorized Dumbbells (45 lbs – P 15,995; 90 lbs – P 25,995)
If you’re interested in learning different workouts and/or getting your own gear, you can check us out through the following:
📱 Chat & Collect – Message your nearest Toby’s Sports store via VIBER for order pick-up. Learn more here: www.tobys.com/pages/chatandcollect
🛒 Online purchase – Shop via TOBYS.COM. (Now ships to the Greater Manila Area)
🚶🏻♂️ Store visit - Drop by our open Toby’s Sports branches.
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Stay Strong, Indoors.
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