Intermediate Difficulty with Beginner and Intermediate Modifications provided
Get ready to blast your chest and triceps with this routine. The only equipment you need is a pair of dumbbells. It’s the perfect workout for both men and women at home.
Chest and Tricep Workout at Home
Part 1: Complete 2 rounds of 50 seconds of each exercise Hand Release Push Up / from Knees Lying Dumbbell Fly Wide Push Up with Fingers Out / from Knees Svend Press Dumbbell Floor Press Iso Hip Up Dumbbell Pullover / No Hip Up
Part 2: Complete 2 rounds of 50 seconds of each exercise Triceps Crusher Press / Close Grip Press Triceps Popups / from Knees Reverse Dumbbell Triceps Extension Pronate Triceps Kickback Diamond Push Ups / from Knees
hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a chest and triceps workout this workout is divided up into two parts first we’re going to hit your chest and then we’re going to hit your triceps the only equipment required for this workout today is a pair of dumbbells now the way that you’ll use will be dependent upon your fitness level follow along with me for the intermediate through Advanced exercises and follow me for the beginner modification if you haven’t warmed up yet go ahead and click the link up top and that will send you over to our quick five minute warm-up otherwise let’s get it going it’s okay we’re actually going to start down on the ground and we’re going to do a hand release push-up so I’m going to do it from up top of my feet Claudia is going to go ahead and do it from her knees so that’s why she set up her mat so hands shoulder-width apart we’re going to go and bend at the elbows lower your body all the way down bring your hands up and press back up so it’s a hand release push-up we’re actually totally bringing our hands up off the ground on this one so you’re forced to press up from a dead stop position bring that core up with you keep your core tight on this one it’s really easy to like just press up and then let your butt hang behind you but don’t do that bring those hips in that core up with you along the way making sure to breathe all the way up all the way down you’re going to notice we’re not going to count reps today but instead we’re just going to get as many done in the allotted time frame good that much more on this first one keep it going I know we’re jumping right into it soft born today and three two one zero good okay we are going to need your dumbbells for the next one we’re staying down on the ground we’re moving into a lying dumbbell fly so we’re lying back feet are planted on the ground a little bend in both elbows we’re going to spread your arms lower the dumbbell stretch your chest all the way down and then squeeze your chest bring the dumbbells back together so stressing your chest keeping a little bit on those dumbbell or bending your elbows and pull them back together really feeling that chest stretch on this one and be careful not to bounce your arms off the ground at the bottom of the position definitely be easier just to let them flop get a little rebound going but we really want you to avoid that today control the dumbbells throughout the movement till that chest engage as it stretches and contracts up at the top now you notice we’re both doing the same movement on this one so it really just comes down to you choosing a weight that you feel comfortable with to encourage you to make this workout your own today good there’s many reps in as you can a lot of time period you start to feel comfortable with it you pick up the pace a little bit that much less than this one we’re almost there let’s go for 10 more seconds on this one good 5 4 3 2 1 nice ok dumbbells to the side moving into another push up variation this one specifically really targets the chest we’re going to have your fingers out on this push up variation hands are a little bit wider than normal finger out push up let those elbows come out to your side as you lower your body and press back up again you decide if you want to be up on your feet or if you need to be on your knees for this one okay nice and controlled to lower your body and see your elbows get to about a 90 degree angle and back up good starting to feel it now anytime you know claudius it out feeling it as when she’s getting tired good usually when I’m quiet it is he is usually when you’re quiet I don’t want anybody to hear me suffer although they probably would love to well unfortunately I don’t have that luxury keep it going guys you got it squeeze that chest up at the top stretch and squeeze good let’s go for just five more seconds four three two one zero and we are done with our not one really stinks grab one dumbbell we’re on our feet we’re going to keep this pace up we’re doing a spin press squeezing the dumbbell on either side arms extended out in front of you squeeze it as you pull it in and press it out won’t you try your best to keep your arms parallel to the ground and keep squeezing don’t just hold it good actually squeeze and force that chest to engage good my chest is starting to feel it yeah listen really it’s not feel that good after those put up feels amazing I love when people are like how do you work your chest without getting down on the ground for push-ups yeah good answer right here you really can’t squeeze good making sure to breathe guys keep it up fight you through that burn our arms are burning too you’re not alone keep it going it’s going ten seconds on this one fight through it fight through it you got it almost there in five four three two one zero okay let’s go to the ground okay doing a dumbbell floor press we need both dumbbells for the next one the line flat on our back you would put your feet down for balance so we’re just going to do a standard floor press or chest press lowering the dumbbells trying to keep them over your elbows not bouncing your upper arm off the ground lower them and press them back up all the way up all the way down now ideally we have a bench for this one and we could get a little bit rate more range of motion in our chaps if you have advantage feel free to use it otherwise getting down on the ground works great too good pushing through getting as many reps in as you can and that a lot of time period but again being careful not to bounce those arms achieving yourself on idea nice work keep it moving pushing through all your chest shoulders and triceps or probably starting to catch on fire a little bit that’s alright that’s just that lactic acid starting to burn you can fight through that signal don’t listen to it your muscles got plenty left just keep it moving all the way up all the way down nice good good good keep look go another ten seconds on this one how many reps can you get let’s go push your pace guys push the pace breathe you got let’s go five four three two one zero good okay next we’re moving into a dumbbell pullover so again from the ground I’m going to do an ISO hip up we’re actually bring my hips up or quad easy to keep her hips down you choose which one is right for you today both palms are facing one another slight bend in the elbows bringing those dumbbells all way back feel that stretch and pull back over until your arms are perpendicular to the floor good breathe and if having to ace is too much for you and you need a drop one you can just go ahead and move it back with just one dumbbell and just right on over your chest again important you just make this workout your own guide being careful not to bounce that or bounce your dumbbells off the floor either a light tap and if you don’t quite have the mobility to go all the way back without causing pain in your shoulders then maybe you know half the way back here and forward is okay the fact this exercise will actually help you improve your mobility so you’ll get a little better at it every time just keep coming back repeating it you’ll get a little bit better every time nice work keep it up let’s go ten more seconds on this one almost there almost there breathe you got it let’s go five four three two one zero nice all right so we’re only going to take a 10-second break that’s the end of round one so you pretty much just have enough time to turn around and get ready for these hand release push-ups one more time through so we’re up in push-up position hand three two one drop it all the way down release hands up and press up so the second round now that you’re a little more familiar with the movement you try to pick up the pace put it all out there give it everything you’ve got no holding back let’s go let’s go out there and get it three nice one wrap right into the next keep that core tight make sure to bring your hips up with you do not let your hips sink down to the ground so one into the next three you got it keep it going guys you’re doing great right through that burn there’s definitely one of the tougher ones today go one right into the next almost there let’s go ten seconds last ten seconds how many can you get how many can you get good five four three two one ah zero Oh horrible dumbbell flyes the neck getting right into position grab both your dumbbell no break no stalling let’s go one fly right into the neck a little bend in those elbows like you’re wrapping your arms around the tree and squeeze that chest up at the top good work keep it up you got it getting a little bit better with every rep focus on what brought you here today whatever that is whatever goal you’re working on think about it be there right now how to use it throughout your day good stay focused one wrap into the next breathe feel that stretch and squeeze you got it you got it good no letting up no letting up let’s go ten more seconds that’s it play through it come we loose go five four three two one zero ok dumbbell to the side we have our last set of push-ups for the day hello fingers out push-up so fingers out this time again rope hands are a little bit wider than normal or all the way down all the way up bring those elbows to a 90 degree angle feel that chest engage good you got it guys think about what brought you here today you can do it they focus they motivated keep pushing yourself because nobody else is gonna do it for you all comes down to you all in your head right here no giving up good pushing through pushing through we’re burning to thousands maybe millions at home all that same burn you’re not alone we’re fighting through right here let’s go come on half a tribe let’s go what you got what you got let’s go five four three two one zero up on our feet we need one dumbbell we got spend press mag handles up squeeze that dumbbells bring it into you squeeze and press it out this one’s pretty deceiving I’d say uh yeah like it doesn’t look like much when you combine it with everything else it’s definitely worse good you got it guys we don’t have much laughter you’ve been saving it now’s the time to put it out there no more pushing no I push cross that off the list can you tell those are Claudia’s favorite just keep that in mind come on Stephan I get you through this let’s go they focus you got it good job guys let’s go ten more seconds on this one time is flying by flying by gooo and five four three two one zero to the ground we go and you both dumbbell we got dumbbell floor press depending on the weight you chose today you’re just gonna go fast on this one or struggle to get just a few reps out either way what’s important is you just keep moving don’t pause this video don’t take a break you have to switch to some of the easier modifications that’s okay we just keep going you got it we’re going hard and fast today very eficient workout getting a lot done in a short period of time good job guys good job keep it up three the halfway done with this one already nice work good keep grinding keep grinding you got it let’s go ten more seconds on this one that’s it you can do anything for ten seconds come on let’s go don’t give up don’t slow down you got it let’s go five four three two one zero or right into the pullover so rules up so hips up if not this is it start pulling over no break one right into the neck slight bend in those elbows feel that stretch and pull over this one not only works your chest but also get a little added bonus of getting some back in and if you’re doing the ISO version you get some glute answering core hitting a lot of muscles with this one exercise you got it good for guys no shame if you got to drop a dumbbell no shame if you got to switch it to one that’s very true just keep moving that’s what it’s all about don’t give up come on not cheating me if you do cheat yourself don’t cheat yourself let’s go you’re better than that they’re worth more than that let’s go this is it last set let’s go ten more seconds that’s it so close here it is here it is let’s go five four three two one zero and now I’m going to be doing a dumbbell crusher press where Claudia’s going to do a dumbbell Close Grip press the difference is I’m actually at the same time as I raise and lower the dumbbells I’m pressing them together but we’re both going to keep our elbows in throughout the whole press when we’re on the bot the bottom of the movement your upper arm is up against your side nice and controlled on this one all the way up all the way down now we’re not going to count any repetitions today it’s just about getting as many reps in as you can in this a lot of time period we just encourage you to work at your own pace good breathe all the way up all the way down nice we’re going to hit all three tricep heads today so we’re going to hit your triceps from all angles almost there and five four three two one zero excellent okay set your dumbbell to the side turning over we’re in a push-up position I’m going to come up onto all fours where quality is going to be on her knees go ahead and walk your hands out a little bit now drop your elbow straight down keep your elbows in and then pop up this is a triceps pop up it is a very challenging move if you’re having trouble doing it from on your feet no shame and dropping down to your knees good this one really isolates your triceps great body weight movement to do so keep those elbows in and ideally you’re really just bending at the elbows not allowing any other joints or muscles to get involved and definitely don’t try to keep up with our pace guys if you can only do five in this time frame then is okay work your way up yes make this work out your own excellent it’s a tough one who’s starting to burn me here we go let’s go five four three two one nice okay back to our backs we go lying down on our backs we’re both doing the same move on this next one we’re going to do a reverse dumbbell tricep extension so dumbbells are facing backwards slowly lower your hands and come back up we’re just bending at the elbows keep those elbows straight up in the air careful not to drop the dumbbells on your face stay nice and under control on this one you don’t want to just let them fly down throw them back up but really focus on the movement on this one good breathe you got it keep moving guys get that upper arm perpendicular to the ground so let’s keep those elbows pointed straight in the air as you lower the dumbbell nice work keep it up just a couple more keep breathing keep pushing let’s go and five four three two one zero all right keeping your dumbbells but we’ll coming up onto our feet we’re going to bend over on about a 45 degree angle bring those upper arms up and then we’re going to do a pronate tricep kickback again Claudia and I are doing the same movement on this one so to modify it just use lighter weight this is our fourth exercise in a row on those triceps and they’re going to start taking a beating here so if you need to you can lower the weight but we just encourage you to keep moving keep that upper arm parallel to the ground elbows up and try your best to only bend at the elbows so you don’t want to be swinging them forward swinging them back actually good you got it keep grind and keep grinding let’s go not much left that claudia is regretting grabbing those eight pound dumbbells about right now how’d you know let’s go 5 4 3 2 1 okay Dumbo setting down to back to the ground we go we’re going to go into a diamond push-up so Claudia is going to be on her knees I’m going to go up on my feet making a diamond shape with their hands elbows stand lower your body and back up nice and control and for this movement if the diamond push-up is still a little too difficult for you and that’s okay you can just do a closed grip pushup which is still a challenging movement good excellent work keep pushing guys make this workout your own you got it it’s that time the workout where it becomes important to focus on what motivates you focus what brought you here today in the first place whatever that may be whatever brought you here is what’s going to get you through this workout when it gets tough it’s all about that mental toughness come on let’s go three let’s go five four three two one and zero nice all right so it’s just a short break go ahead and shake out those arms I know ours are on fire as well they are and I actually didn’t have to reduce my weight to some five pound dumbbells but we need to drop your weight right now now is the time to do it go time just 10 more seconds we’re going to get back into it so we’re going to drop down to the ground remember that first one was either the dumbbell crusher press or the clothes get grip fresh press that is a tongue twister all right so I’m pressing together Claudia’s just going to go ahead and keep our elbows in and to10 get it going good keep those elbows in and again work at a pace that you feel comfortable with make this workout your own excellent work and if you know you end up doing most of Claudius today or half-and-half whatever maybe just come back repeat this workout get a little bit better at it maybe you’ll do some of the more some of the harder modifications maybe you’ll be able to increase your weight but you know your fitness doesn’t come overnight just all about those small little daily steps add up to big results breathe keep going not much left on this one this workouts going to be over with before you know it let’s go three two one and zero okay set those dumbbells off to the side for turning over moving into that triceps pop up I’m up on my feet Claudia is on her knees but either way we’re keeping our elbows in just bending at those elbows drop on our bodies down you’re going to get some core work in on this one as well so boost be sure to keep your back straight you want your butt up in the air and you don’t want your butt turn hips thinking either good breathe this is a definitely a killer come on let’s go you got it guys you got it stay strong remember what brought you here today never told you it was going to be easy but it will be worth it I promise you that let’s go come let’s go let’s get this one for just 10 more seconds you got it you got it you can do anything for 10 seconds including this almost are let’s go five four three two one zero who are backs we go alright we have that reverse dumbbell tricep extension so lying on our back palms are reversed just bend at the elbow and straighten the arms back up good read on this one try your best to keep those elbows straight keep them from flaring out as well good the last thing you want to do is turn this into like a like a press we’re here but instead keep that upper arm perpendicular to the floor good whoo darn the burn burn so good yeah it feels good that’s how it’s okay though that’s how we know it’s working has fit tribe where you at tribe let’s go come on we’re all burning together all fighting together right here let’s go four five four three two one nice okay up on our feet not much left come on we got that pronate tricep kickback bent over elbows are up and then only bend at those elbows nice and controlled trying your best not to get a big swing involved and do what you had to do to keep moving but try your best not too good remember there’s no shame in reducing the weight if you need to but just try to keep moving excellent you got it guys you got it and it’s okay triceps I feel like it’s always one of those areas of the body that can you easily neglect so it’s true there’s definitely not a strong of biceps right at least for me well you know they get overlooked biceps are more of a sexy muscle it’ll work come on let’s go let’s go five four three two one whampire finishing strong go to the ground we got those Diamond push-ups that’s it right here guys that’s it let’s get after it diamond or close grip pushup whichever is easier or not as whichever wall whichever one is right for you let’s go with that one you can get through there here we go there it is come on is it right here guys what he made of right here it’s all mental toughness at this point trust us anybody doing this workout your arms are all on fire they’re all burning ours are and all thousands of people doing this all on fire the question is are you going to keep moving I use mentally tough enough just to fight through it for just another 15 seconds that’s it 15 seconds I’ll tell you what you start challenging yourself with something like this you get through 15 seconds of this you can get through anything that life has to throw edge let’s go out five four three two one zero excellent work oh I don’t know if I can do the high-five oh I was one of the hardest high fives ever done notice I may be able to carry my child language took thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we encourage you to please go check out our patreon page you can find out how you can support our mission of keeping these great workouts free and also if you did enjoy this workout with us today then we ask that you please give this video a huge thumbs up and subscribe to our YouTube channel so if you never miss a workout from husband make sure to check out has bit comm for hundreds of free workouts free meal plans and free complete fitness programs go check it out it’s all free do we mention that thank you ma’am also please find it on your favorite social media channel whatever that is if you’re on Facebook Twitter Instagram snapchat connect with us because we want to connect with you thank you so much for working out with us today it’s been our pleasure to serve you thank you for the opportunity I’m coach Kozak and I’m Claudia and we will see you your next workout