No, not push-ups — this 6-move dumbbell workout builds upper body muscle in the chest and triceps

No, Not Push-Ups — This 6-Move Dumbbell Workout Builds Upper Body Muscle in the Chest and Triceps

When it comes to building upper body strength and muscle, push-ups are often the go-to exercise. However, there’s a problem with relying solely on push-ups: they only work a few muscle groups at a time, which can lead to imbalances in strength and muscle development.

A better approach? This 6-move dumbbell workout that targets the chest and triceps, while also engaging other supporting muscles. In just a few short exercises, you’ll be on your way to toning and building your upper body strength.

Exercise 1: Dumbbell Chest Press

Lie on your back on a flat bench or bed, with your knees bent and feet planted firmly on the ground. Hold a dumbbell in each hand, with your palms facing forward. Slowly lower the dumbbells to your chest, keeping your elbows close to your body, then press them back up to the starting position.

Exercise 2: Dumbbell Tricep Extension

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing backward. Keeping your upper arms still, bend your elbows to a 90-degree angle, then straighten them again to return to the starting position.

Exercise 3: Dumbbell Flyes

Sit on the edge of a bench or chair with your feet planted firmly on the ground. Hold a dumbbell in each hand, with your palms facing each other. Keeping your arms straight, lift the dumbbells out to the sides until they are at shoulder height, then lower them back down to the starting position.

Exercise 4: Dumbbell Overhead Tricep Extension

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Keeping your upper arms still, lift the dumbbells overhead until they are straight up above your head, then lower them back down to the starting position.

Exercise 5: Dumbbell Chest Flyes

Sit on the edge of a bench or chair with your feet planted firmly on the ground. Hold a dumbbell in each hand, with your palms facing each other. Keeping your arms straight, lift the dumbbells out to the sides until they are at shoulder height, then lower them back down to the starting position.

Exercise 6: Dumbbell Skull Crushers

Lie on your back on a flat bench or bed, with your knees bent and feet planted firmly on the ground. Hold a dumbbell in each hand, with your palms facing downward. Keeping your upper arms still, lift the dumbbells up toward the ceiling until they are directly over your chest, then lower them back down to the starting position.

Why This Workout Works

This 6-move dumbbell workout is effective because it targets multiple muscle groups at once, including the chest and triceps. By engaging these muscles in different ways through various exercises, you’ll build strength and tone more efficiently than with push-ups alone. Plus, using dumbbells allows for greater range of motion and flexibility, reducing the risk of injury while increasing overall muscle activation.

Additionally, this workout can be easily modified to suit your fitness level by adjusting the weight of the dumbbells used. Start with lighter weights and gradually increase the load as you become stronger.

Conclusion

Say goodbye to push-ups and hello to this 6-move dumbbell workout that will tone and build your upper body strength in no time! By incorporating a variety of exercises that target different muscle groups, you’ll see better results and reduce the risk of imbalances or plateaus. So grab a pair of dumbbells and get ready to sculpt your chest and triceps like never before.