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Push & Pull Dumbbell Workout: Chest & Back

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

261K views on YouTube · TIFF x DAN · January 2022

A push-pull upper body day: bodyweight first, then dumbbell presses, flyes and rows, twice through.

  • 36 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 22 moves

The workout

Bodyweight · 40s work · 20s rest

  1. Wide Push Ups
  2. Y Superman
  3. Decline Push Ups
  4. Pull Up Superman
  5. Incline Push Ups
  6. Superman
  7. T-Rotation Push Up
  8. T Superman
  9. Dumbbell Push Ups
  10. Reverse Snow Angels

Dumbbells · 40s work · 20s rest

2 rounds

  1. Close Grip Chest Press
  2. Bent Over Row
  3. Alternating Single Arm Chest Fly
  4. Rear Fly
  5. Chest Press
  6. Kneeling Back RowSqueeze your back on every rep.
  7. Alternating Single Arm Pec Raises
  8. Bent Over Supine Row
  9. Decline Chest Press
  10. Bent Over Wide Row

Finisher · 20s each, no rest

  1. Cobra Push Ups
  2. Wide Push Ups
  3. Reverse Grip Push Ups

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