February 10

25-Minute Chest and Arm Workout (Video)

By fitness

February 10, 2022



Build robust higher physique muscle tissues with this environment friendly CHEST and ARM exercise at house! Combining 9 dumbbell arm and chest workout routines that hit each muscle within the higher physique; with an additional emphasis on the chest muscle tissues.

This exercise is delivered to you in partnership with lululemon.

chest and arm workout cover image | two women standing together flexing their arm muscles
Lindsey is Wearing (on proper): Wunder Train Leggings, Ebb to Street Tank and Energy Bra. Rachel is Wearing (on left): Wunder Train Leggings and Wunder Train Longline Bra.

If you search ‘Chest and Arm Workout’ on Google the primary 4 outcomes are from well-liked males’s publications utilizing fitness center tools just like the bench press, barbells, and cables.

Since the chest is my second favourite higher physique muscle group to coach (behind the again muscle tissues), I wished to share an arm and chest exercise for the women.

Can I Work Out Arms and Chest At Home?

YES! This nine-move higher physique exercise targets all of your main upper-body muscle teams, utilizing only a set of dumbbells.

The number of push workout routines on this exercise recruit and fatigue as many muscle fibres as doable; so you possibly can construct greater and stronger chest, higher again, biceps, triceps, shoulders and core muscle tissues at house.

What Are The Chest Muscles?

The chest is without doubt one of the largest muscle teams within the higher physique and is definitely made up of 4 totally different muscle tissues:

  1. Pectoralis Major Muscle — fan-shaped muscle immediately beneath the breast tissue within the higher chest.
  2. Pectoralis Minor Muscle — smaller chest muscle positioned within the higher a part of the chest, beneath the pec main.
  3. Serratus Anterior Muscle — positioned on the aspect of the chest alongside the ribs.
  4. Subclavius Muscle — a small triangular muscle, positioned between the clavicle and the primary rib.

Today’s exercise hits all 4 main chest muscle tissues from each angle!

Chest and Arm Workout - Dumbbell Fly Exercise. Two women holding dumbbells performing a dumbbell chest fly exercise.

Chest and Arm Workout FAQs

Can You Do Chest and Arms on the Same Day?

YES. This is a particularly environment friendly methodology of coaching. An entire higher physique exercise with an additional emphasis on one massive muscle group – the chest muscle tissues. Training chest and arms on the identical day might help you maximize coaching effectivity.

What is the Best Exercise for the Chest and Arms?

If you've entry to dumbbells, the chest press and chest fly are two of the most effective chest workout routines. A traditional push up is one other train that's extraordinarily efficient at strengthening the chest and arms — no tools wanted.

Should Women Train Their Chests?

YES. The chest muscle tissues are among the most missed (and undertrained) muscle tissues in girls. There’s a false impression that as a result of girls have breasts they don’t want to coach the underlying chest muscle tissues, which merely isn’t true.

Chest coaching is a part of any well-rounded health routine for males AND girls. For a chest day exercise at house that isolates simply the chest muscle tissues attempt these 5 Best Chest Exercises For Women.

Build robust chest and arm muscle tissues with this guided CHEST DAY WORKOUT! All you want is a set of dumbbells and fewer than 30-minutes.

This is a timed interval exercise – that means you do as many reps as doable within the ‘work’ interval. Your tempo, your tempo (rep ranges will range from individual to individual).

Remember the chest is an enormous, highly effective muscle. Challenge your self with heavy weights for these chest workout routines.

Workout Equipment:

Medium to heavy set of dumbbells and an non-compulsory bench or stability ball.

We’re utilizing 10, 15 and 20 lb dumbbells within the arm and chest exercise for girls.

5 Dumbbell Exercises for a Strong Chest (No Push Ups)!

Workout Instructions:

Follow together with the guided Chest and Arm Workout on YouTube, led by private coach Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (every circuit supersets one chest train and one chest plus extra muscle group — again, shoulders, triceps, biceps) 
  • 2 Upper Body Strength Exercises Per Circuit — (40 seconds of labor, 20 seconds of relaxation)
  • Repeat Each Circuit x 2 Sets

Chest and Arm Workout with Dumbbells

CIRCUIT ONE: Chest and Back (Repeat x2)
1. Dumbbell Chest Press
2. Push Up + Burpee + 2 Single Arm Rows

CIRCUIT TWO: Chest and Shoulders (Repeat x2)
1. Dumbbell Chest Fly
2. Reverse Front Raise + Alternating Lateral Raises

CIRCUIT THREE: Chest and Triceps (Repeat x2)
1. Narrow Press (Diamond Press)
2. 1 Narrow Press + 3 Skull Crushers

CIRCUIT FOUR: Chest and Biceps (Repeat x2)
1. Standing Chest Fly
2. 1 Chest Fly + 2 Bicep Curls

BONUS: Burnout (1 Minute)
1. Push Up + 2 Knee Drives

9 Best Chest and Arm Exercises

Chest Press

Targets: Chest (pectorals), shoulders (deltoids) and triceps.

how to do a chest press with dumbbells | chest and arm workout at home

How To Do A Chest Press

  1. Lay flat in your again with legs bent at 90 levels. You can carry out this as a dumbbell bench press, mendacity flat in your again on the bottom, or on a stability ball. Hold one dumbbell in every hand (palms dealing with knees), elbows bent at a 90 diploma angle.
  2. Exhale as you push each dumbbells overhead on the similar time; dumbbells stacked over shoulders on the high of the press. Make certain your wrists are robust and consistent with your shoulders.
  3. Lower the dumbbells again in direction of your chest with management. Repeat this chest press motion.

Push Up, Burpee and a couple of Single Arm Rows

Targets: Arms, chest, shoulders, triceps, again, biceps, abs and core.

how to do a push up burpee and two single arm rows

How To Do A Push Up, Burpee and a couple of Single Arm Rows

  1. Start in a excessive plank place, dumbbell in your proper hand (or planted on the mat outdoors your dumbbell) and left hand planted in your mat. Body in a straight line from head to heels.
  2. Lower down into the underside of a push up, lead along with your chest and let your elbows fall again in direction of your physique. Then push again as much as excessive plank.
  3. Then hop (or step) your toes as much as the the highest of your mat; toes touchdown outdoors of your palms in a low squat stance, toes dealing with ahead or barely out.
  4. Stand up barely, sustaining a bent over place with torso parallel to the ground.
  5. Perform two single arm again rows by pulling the dumbbell in your proper hand again in direction of your proper hip.
  6. Return the dumbbell to the mat with management as you step or soar again right into a excessive plank to return to the beginning place.

Modification: Follow Lindsey on the best and add an incline to this complicated train by putting your palms on chair or bench.

Chest Fly

Targets: The chest muscle tissues; particularly, the bigger pectoralis main and the smaller pectoralis minor.

how to do a dumbbell chest fly | chest and arm workout with dumbbells

How To Do A Chest Fly

  1. Lay flat in your again (on the bottom, on a bench, incline bench, or on a stability ball) with knees bent at 90 levels and toes flat on the ground.
  2. Hold one dumbbell in every hand palms dealing with in in direction of one another, and arms prolonged above your shoulders.
  3. Inhale as you slowly open your arms, decreasing the dumbbells in a large arc till they attain shoulder degree (or the bottom). Your elbows ought to stay mushy and never overextended; slight bend within the elbows.
  4. Exhale as you pull the dumbbells again to the beginning place, squeezing your chest muscle tissues collectively. Chest is puffed out and elbows are barely bent.

Reverse Grip Front Raise and Alternating Lateral Raises

Targets: The shoulder muscle tissues (the anterior and posterior deltoids), traps, chest, biceps, abs and core.

reverse grip front raise and lateral raises | chest and arm workout

How To Do A Reverse Grip Front Raise and Alternating Lateral Raises

  1. Stand with toes shoulder-width aside, slight bend in your knees, holding a dumbbell in every hand at your hips. Palms dealing with in in direction of one another.
  2. With a slight bend within the elbow, carry out a lateral elevate lifting your proper arm up consistent with your proper shoulder. Lower the dumbbell in the best hand with management.
  3. Repeat a lateral elevate on the left hand.
  4. Then, rotate your palms to face away from you (underhand grip). And elevate each dumbbells up in entrance of you for a entrance elevate. Again bringing dumbbells to shoulder top. With management decrease the weights again to beginning place.

Narrow Press (Close Grip Dumbbell Press or Diamond Press)

Targets: Chest (pectorals), shoulders and triceps.

how to do a narrow press or close grip dumbbell press | chest and arm workout

How To Do A Narrow Press

  1. Lay flat in your again (on the bottom, on a flat bench, or on a stability ball) with one dumbbell in every hand, elbows at your sides, dumbbells at mid-chest level. Legs bent at 90 levels with toes firmly on the ground.
  2. Activate your chest by urgent the dumbbells collectively.
  3. Exhale as you press the dumbbells up in a straight line overhead, ending along with your wrists stacked over shoulders.
  4. Lower the dumbbells again in direction of your chest with management. Repeat this slim chest press motion.

Narrow Press + 3 Skull Crushers

Targets: Chest (pectorals), shoulders and triceps (again of the arms).

how to do a narrow chest press and skull crushers

How To Do 1 Narrow Press and three Skull Crushers

  1. Start with a slim press (description above). Activate your chest by urgent the dumbbells collectively.
  2. Then, separate the dumbbells to a shoulder-width grip to arrange for cranium crushers.
  3. With management, hinge on the elbow to decrease the dumbbells down in direction of your brow. Repeat x3.
  4. After repeating 3 reps of cranium crushers, deliver the dumbbells again collectively and carry out a slim press.

Standing Chest Fly

Targets: Upper arms, chest, shoulders, abs and core.

how to do a standing chest fly with dumbbells

How To Do A Standing Chest Fly

  1. Stand along with your toes hip-width aside, knees barely bent. Hold one dumbbell in every hand at your sides; palms face out away from the physique (underhand grip). Shoulder blades pulled down in direction of your hips.
  2. Squeeze your chest as you elevate your proper hand throughout your physique bringing the dumbbell in the best hand parallel to your left shoulder. Think “right pinky finger to left shoulder”. Palm faces up in direction of the ceiling.
  3. Keep a mushy bend in your elbow as you decrease the dumbbell again to beginning place with management.
  4. Repeat on the left arm, alternating arms with every rep.

Standing Chest Fly and a couple of Bicep Curls

Targets: Arms, chest, shoulders, biceps, abs and core.

two chest flys and two bicep curls

How To Do A Standing Chest Fly and a couple of Bicep Curls

  1. Perform a standing chest fly (description above) on every arm. Think about protecting your backbone straight and lengthy to face tall.
  2. Then carry out two biceps curls. Curl the dumbbells up in direction of your shoulders, and with management decrease again all the way down to the entrance of your thighs.
  3. Continue this sample, alternating 2 chest flys with 2 bicep curls.

Push Up and Wide Knee Drive

Targets: Arms, chest, shoulders, triceps, again, abs, obliques and core.

push up and wide knee drive from bench or ground

How To Do A Push Up + Wide Knee Drive

  1. Start in a excessive plank place, shoulders over wrists, core engaged.
  2. Lower your chest down into the underside of a pushup, letting your elbows fall again in direction of your physique and main along with your chest.
  3. Then, press again into excessive plank place.
  4. Hold a excessive plank as you pull your proper knee in direction of your proper elbow, then your left knee in direction of your left elbow.

Modification: Follow Lindsey on the best and add an incline to this compound train by putting your palms on chair or bench.

Chest and Arm Workout for Women At Home with dumbbells

Shop This Post: lululemon Favorites

Not solely do I really like the consolation and match of lululemon exercise attire, nevertheless it’s high quality attire that’s made to final (a number of of this stuff have been staples in my closet for years).

lululemon Size and Fit Notes:

Lindsey (On Right):

  • lululemon Wunder Train Leggings. Wearing a dimension 6 (her typical lululemon legging and pant dimension). These are our favourite lululemon leggings for energy and HIIT exercises — they've the proper compression and keep put throughout excessive depth exercises.
  • lululemon Ebb to Street Tank. Wearing a dimension 8 (her typical lululemon shirt and tank dimension is a dimension 6, however carrying one dimension up for being pregnant). This tank is ideal for dressing up with a cardigan and denims or pairing with a sports activities bra for exercises.
  • lululemon Energy Bra. Wearing a dimension 8 (her typical lululemon bra dimension). Our favourite lululemon bra that may take you from on a regular basis put on proper right into a excessive affect exercise.

Rachel (On Left):

  • lululemon Wunder Train Leggings. Wearing a dimension 6 (her typical pant dimension). These are our favourite coaching leggings – they provide extra compression than the Align Leggings however nonetheless have that buttery-soft really feel.
  • lululemon Wunder Train Longline Bra. Wearing a dimension 8 (her typical lululemon bra dimension). This is a high-neck, medium-support bra good for energy coaching. We additionally love the longline that hits just under the rib cage making it the proper crop to pair with high-waisted leggings.

More Chest And Arm Workouts Like This:

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Chest Day Workout for Women At Home | pin for pinterest

This publish consists of affiliate hyperlinks; I do make a fee off gadgets bought by way of this publish at no extra value to you. All phrases and opinions are my very own. Thank you for supporting the manufacturers that make Nourish Move Love and all of the content material you see on this weblog doable.





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