Workout 43 — Dumbbell Home Workout Journal – Habit Nest

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    Workout 43 — Dumbbell Home Workout Journal

    Workout 43: Chest & Forearms


    Chest Exercises


    1. Floor Press

    1. Lie down on the floor (or flat bench) with a dumbbell in each hand resting perpendicular, on top of your thighs, palms facing one another.
    2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder-width.
    3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. 
    4. Use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

    2. In and Out Push Up

    1. Place your hands slightly wider than shoulder-width apart and place your toes on the floor while face down.
    2. Keep your body in a straight line from your shoulders to your feet and keep your abs and butt engaged.
    3. Lower yourself by bending your elbows until your chest almost touches the floor.
    4. Forcefully drive through the palms of your hands to push yourself back up off the ground landing in the starting position with your hands wider than shoulder width.
    5. Lower yourself by bending your elbows until your chest almost touches the floor.
    6. Forcefully drive through the palms of your hands to push yourslf back up off the ground landing with your hands in the starting positio.
    7. Repeat steps 3 - 6.

    3. Incline Dumbbell Press

    1. Position yourself on an exercise ball so that your mid-back is supported by the ball and your legs and thighs make a 90 degree angle to the floor. Hold a dumbbell in each hand and place it atop your thighs. The palms of your hands will be facing each other.
    2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder-width.
    3. Once you have the dumbbells raised to shoulder-width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
    4. Be sure to keep full control of the dumbbells at all times. Then, breathe out and push the dumbbells up with your chest.
    5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Note: Ideally, lowering the weights should take about twice as long as raising them.
    6. Repeat the movement for the prescribed number of repetitions.
    7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

     

    4. Dumbbell Fly

    1. Before laying down, lift the dumbbells in front of you at shoulder width keeping your palms facing each other. To get into position, sit on the ball and roll your back along the ball until your mid-and-upper back are supported and your thighs and legs form a 90-degree angle to the floor, and keep the dumbbells close to your chest. 
    2. When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
    3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally to create a wide arc while maintaining the angle at your elbow. You should feel stretch in your chest.
    4. Once the dumbbells reach your chest level, reverse the movement while trying not to let the dumbbells touch.
      *This can also be performed on the floor, a sturdy ottoman or coffee table, or bench.


    5. Decline Floor Press

    1. Lie on your back with a dumbbell in each hand, palms facing away from you.
    2. Lift your hips off of the floor, engaging your glutes and hamstrings to form a “bridge.”
    3. Push the dumbbells upward. Squeeze your pectoral muscles at the top of the movement.
    4. Lower the dumbbells back toward the ground, but maintain your glute bridge for the entire set.

    Forearms Exercises

    1. Reverse Grip Dumbbell Curl 

    1. Grab a dumbbell in each hand and stand shoulder-width apart with your palms facing your body.
    2. Without moving your elbows, lift the dumbbells in a curling motion towards the ceiling, while keeping your palms facing your body. It’s just like doing a bicep curl with your hands facing the opposite direction.

    2. Dumbbell Twist-Up

    1. Stand upright and hold two heavy dumbbells behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing the ground in overhand grip.
    2. Keep your feet at shoulder-width apart and slowly elevate the dumbbells by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.
    3. Hold this position for a second then lower the dumbbells back down towards your fingertips.

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