Intermediate Difficulty with Advanced Modifications provided
Our focus today will be on pushing exercises. Your triceps and shoulders will be the secondary muscle groups worked, but this is primarily a chest workout with dumbbells. We suggest having several weights available to you so that you can switch up the resistance as needed. You’ll also have an opportunity to use a bench, but it isn’t required. If you don’t have a bench, then you’ll need a chair. Let’s begin!
Warm up
Shoulder Box + Reach
Overhead Shoulder Extension
Chest Workout with Dumbbells
A1: Chest Press 3:1 Tempo on Bench / Floor x 8
A2: Low DB Fly on Bench / Floor x 12
B1: 1 ¼ Push Up / Incline x 8
B2: Cross Body Raise x 10 each arm
C1: Reverse Grip Bench Press / Floor x 8
C2: DB Crush Press on Bench / Floor x 15
Cool Down
Bent-arm Wall Chest Stretch
Posterior Shoulder Stretch
Child’s Pose
