Chest and Tricep Workout with Dumbbells
Chest with both arms, then one arm at a time, then triceps, with a two-minute AMRAP to finish.
- 31 min
- Dumbbells, Bench
- Intermediate
- 28 moves
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
802K views on YouTube · TIFF x DAN · March 2021
The workout
Chest · 40s work · 20s rest
- Chest Press
- Palms Forward Flyes
- Wide Push Ups
- Neutral Chest Press
- Chest Flyes
- Dead Stop Push Ups
- Diamond Press
- Diamond Push Ups
- Standing Dumbbell Low Flyes
Single arm chest · 40s work · 20s rest
- Single Arm Neutral Chest Press, right
- Alternating Flyes
- Single Arm Neutral Chest Press, left
- Alternating Flyes
- Single Arm Chest Press, right
- Palms Forward Alternating Flyes
- Single Arm Chest Press, left
- Palms Forward Alternating Flyes
- Alternating Uneven Push Ups
Triceps · 40s work · 20s rest
- Skull Crushers
- Supine Tricep Press
- Overhead Extensions
- Cobra Push Ups
- Tricep Dips
- Slow Push Ups · 10s down, 10s up
- Tricep Press
- Single Dumbbell Press
- Push Up Pulses
Finisher · 2 min AMRAP
- Tricep Kickbacks · 10 reps
- Decline Chest Press · 10 reps
- Explosive Push Ups · 5 reps
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