Do you feel like you’ve been neglecting your upper body lately? Is the only part of your body that increases in circumference is your abdominal area? Does the idea of dragging yourself to the gym feel unbearable? Fear not, as we have a 30 minute dumbbell workout targeting the pecs and deltoids (chest and shoulder muscles) that can help you get in shape at home using only dumbbells. No need to share your sweaty locker room with strangers at the gym!
Completing chest exercises or pecs can be beneficial in multiple ways. One of those ways is to improve your posture as the shoulder joint is stabilized. Another benefit is improved breathing as your chest gets stronger and longer. Lastly, strengthening your chest and shoulder muscles will help you better perform daily tasks that require a variety of movements that normally engage these muscle groups. Let us begin!
This at-home workout is from British national treasure Joe Wicks, who demonstrates strength training for the shoulders and chest. We are shown four circuits that use heavy, medium and light dumbbells. It is recommended to use a weight that is comfortable and allows you to maintain good form. In addition to this, rest as long as necessary between sets, since we are using heavy weights. Complete the repetitions as indicated below or to failure and rest between each exercise and circuit for as long as necessary.
- Circuit 1 x 3 games
- Slow Military Pushups (10 reps)
- Oversized Dumbbell Chest Press (8-10 reps)
- Circuit 2 x 3 sets
- Elevated Pushups (10 reps)
- Dumbbell Flys Medium Dumbbells (8-10 reps)
- Circuit 3 x 3 series
- Medium Dumbbell Shoulder Press (8-10 reps)
- Light Dumbbell Lateral Raise (8-10 reps)
- Circuit 4 x 1 set
- Light sized dumbbell front raises (12 reps each side)
Do you find this workout a bit too slow? So we have a 10 minute chest workout that doesn’t require equipment that goes through multiple push-up variations. Focusing too much on the chest and shoulder muscle groups? Then we recommend that you mix up your routine by trying this intense full body workout.
Eager to start this workout but don’t have a set of dumbbells or just a standard weight? We recommend reading about best adjustable dumbbells we have used and revised extensively this year. Do you experience discomfort when performing exercises with weights on the floor or standing? Then maybe consider investing in one of the best weight benches we have tested and rated this year.
