Getting fit doesn’t have to be a full-time commitment. In fact, you can build muscle, tone, and lose weight by doing short workouts every day, like this 3-move arm and chest workout that takes about 15-20 minutes to complete and uses just one dumbbell.
dumbbells They are the most versatile pieces of home gym equipment. You can train each part of the body using only dumbbells and perform exercises such as the bench press or deadlift. Dumbbells – especially adjustable dumbbells – they take up very little space and at the same time are super effective.
But let’s go back to building arms as big as Chris Hemsworth, henry cavill and especially Sylvester Stallone. In his Instagram post, functional athlete Marcus Filly demonstrates how easy it is to use a dumbbell to work the muscle. The three exercises he uses are two push-up variations and an isolation exercise targeting the triceps.
Check out his post to see how the workout is done!
Marcus Filly’s 3-Move Chest and Arm Workout: Exercises
This “Push Blast” workout couldn’t be simpler. You have three exercises with a 30 second rest in between and a 2 minute rest after each set. You repeat the set four times in total. Easy!
Here is how to split the training:
- 10 Dumbbell Triceps Curls – Make sure you primarily flex and extend your elbow and not your shoulder to skew your triceps
- Rest (30 sec)
- Supine 10 leg triceps extension 90/90
- Rest (30 sec)
- 10 Offset Dumbbell Curls (per arm)
- Break (2 minutes)
- repeat three times
One of the great things about this exercise is that it can be done even if you don’t have dumbbells. Compensated pushups can be done using any object that gives you a slight lift (for example, a yoga block), while the triceps extension can be swapped out for bodyweight dips.
Once you’re done with this workout, check out these other dumbbell workouts: best dumbbell full body workout that uses only 5 moves, a 10-minute, 10-move dumbbell workout that builds full body definition at home and a high intensity dumbbell workout at home – this last one is not for the faint-hearted!
