Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Let’s work your push muscles with this chest and triceps workout. You’ll need dumbbells for today’s routine and we strongly recommend having multiple weight variations available so that you can switch up the resistance used depending on the movement. You may also want to use a bench, chair, or box for a couple of the movements, but it isn’t a requirement. If you’re ready, then let’s get after it.

Warm up
Wall Angels
Quadruped Hand On Head Rotation
Alt Palm Up / Palm Down

25 Min Chest and Triceps Workout with Dumbbells

A1: 1 ¼ Chest Press on Bench / On Floor x 10
A2: Reverse Triceps Kickback x 12
B1: Push Up 2-1-1 Tempo / Incline x 10
B2: Svend Press x 12
C1: Narrow 90 Degree Push Up / from Knees x 10
C2: Lying Low DB Fly x 12

Cool Down
Overhead Triceps Stretch
Chest Opener
Upright External Rotation