Strengthen your upper body with this toning chest and tricep workout!
Hey all! As you know I’m out of commission for a while. With working out that is. What seemed like very devastating news at first, has turned into a blessing in disguise.
Before taking a break from working out, I had the mentality that if I missed one day (that wasn’t planned) it was the end of the world. I would get worked up if something came up unexpectedly and I couldn’t go.
I’ve still been going to the gym to lift upper body (hint hint what sparked this workout idea), but I’ve come to realize that missing one workout or a week of workouts for that matter, is not the end of the world. In fact, my body needs it. I know I’m not going to gain weight or be set back by missing a couple workouts here or there. It’s that simple.
At a point, I was working out for upwards of an hour and half a day to get my cardio and strength in. It became a 3 hour ordeal the time I would drive to the gym, workout and come home and shower. That’s crazy. This time off has allowed me to rethink my health and fitness goals. When I’m able to workout again, I will probably still be in the gym 6 days a week (because I love it), but I hope to not care as much if something comes up and I miss a day or two.
Anyway, to this workout. It’s perfect for anybody recovering from a knee or leg injury, but don’t be fooled your arms will be shaking in no time. All you need is a pair of dumbbells and a mat. Try it out!
Dbell Chest + Tricep Upper Body Burnout
Complete each move for 45 seconds, not resting in between moves. Repeat workout once or twice.
- Dbell Chest Press – lying on back, bring dumbbells above mid chest (not neck). Bring elbows wide while lowering dbells to chest level, arms at 90 degrees at the bottom. Note: squeeze your shoulder blades together (opening your chest) on the way down and squeeze your chest on the way up. Don’t let dbells touch at the top, keep the tension on.
- Dbell Tricep Skull Crusher – lying on back, with dbells together overhead, palms facing, bring dbells down toward your forehead, while NOT moving your elbows. Squeeze your triceps to bring the dbells back overhead.
- Dbell Chest A-Press – lying on back, dbells over chest, palms facing, bring elbows wide while lowering dbells. Keep dbells pointed in, outlining a capital “A” (elbows wide at the bottom, narrow at the top). Don’t let dbels touch at top.
- Dbell Tricep Presses – lying on back, dbells over ribs, palms facing, bring elbows straight down so arms scrape the sides of your body. Arms stop at rib height. Lift dbells back up and repeat.
- Dbell Chest Fly – lying on back, dbells over chest, palms facing, with arms mostly straight (slight bend in the elbow), bring arms out wide, like you’re hugging a bear. Lower arms to chest height and then squeeze chest to lift dbells back to starting position.
- Dbell Tricep Extension – kneeling or standing, palms facing, bring dbells together and overhead. Lower dbells to base of the neck while keep elbows close to your temples. Lift by squeezing triceps.
- Dbell Chest Pullover – lying on back, dbells overhead and palms facing, bring straight arms back behind the head so dbells almost touch ground. Squeeze chest to lift dbells back overhead.
- Dbell One-Arm External Extension – kneeling or standing, hold one dbell and bring overhead. Keeping elbow still, lower dbell over head and squeeze tricep to lift.
- Dbell Cross Body Straight Arm Raise – standing, with dbells in each hand, arms straight, bring one dbell up toward opposite shoulder, lifting by squeezing the chest. Lower dbell and lift other arm, repeat and alternate.
- Tricep Push-up – In pushup position, arms just outside shoulders. Lower body down to elbow height, keeping elbows in, scraping sides of body. Squeeze triceps to lift body back to starting position.
- Chest Push-up – In pushup position, bring elbows wide, lowering body down to elbow height. Keep core tight and squeeze back and chest to lift body back to starting position.
- Lying Side Push-up – lying on side, wrap bottom arm around body and top arm down on ground (fingers pointing toward face or wall), push upper body off ground by squeezing tricep, slowly lower body back down to ground.
Make sure your core is tight the entire time and try not to use your shoulders or biceps in any of the moves. Good luck!