Forget the gym — build a stronger chest and arms with this 5-move dumbbell workout

If you regularly train at the gym, you know that many people target their upper body with classic movements like the bench press. However, as this 5-move dumbbell workout shows, it’s not the only way to strengthen your arms, chest, shoulders, and back.

All you need to get started is a set of fixed weight dumbbells or adjustable dumbbells. Adjustable weights are more expensive initially, but they allow you to increase the resistance as you get stronger and are easier to store than buying a new set of standard weights.

If you’re new to strength training or haven’t tried these exercises before, don’t worry.I asked a personal trainer olly thompson Design short routines and guide each movement with helpful tips to improve your form.

olly thompson

Ollie Thompson is a London-based personal trainer with over 10,000 hours of coaching experience. His sessions provide clients with fitness and well-being strategies to take control of their health, grow with high energy, prevent burnout, and develop strong, sturdy, pain-free bodies that are built to last. To do.

How to train your upper body with these 5 movements

Thompson says, “We’ve put together a routine that targets all the major muscle groups in your upper body, including your chest, back, shoulders, arms, and core. All exercises can be performed with just two dumbbells.”

You’re free to train in the way that works best for your body, but Thompson has some suggestions. “Perform each exercise one at a time.” [and complete the target reps and set] Alternatively, it can be performed in circuit form. ” This is useful if you are short on time or want to use a lighter set of weights.

“For circuits, we recommend doing 15 reps of each exercise (15 reps on each side for one-arm rows) and keeping rest periods short, such as 15-30 seconds. For a total of 4-5 rounds in a 90-rep workout, We run them, with a second break in between each one,” Thompson explains.

Alternatively, if you have time for a longer session, do 3-4 sets of each exercise before moving on to the next movement. According to Thompson, “Concentrate on performing each set well, and challenge yourself with a weight that will get you closer to muscle injury with each set.”

5 movement upper body training exercises

No matter which method you choose to structure your workout, the most important thing is to perform each exercise with proper form. This allows you to use the correct muscles and avoids accidentally injuring yourself, which is a particular concern when handling weights.