Strengthen your chest in just six moves with this dumbbell workout
Most upper body workout routines focus on just one area, like your arms, shoulders, or back. But if you want to strengthen your chest and build lean, convenient muscle, all you need is this six-move dumbbell routine.
If you train at home, it’s worth investing in a set of the best adjustable dumbbells. These are space-saving weight rack alternatives and help you use the progressive overload technique to gradually increase the load as you get stronger.
Then you can start with this six-move chest workout designed by Luke Zocchi (opens in a new tab)—Head Coach at Centr Training App (opens in a new tab) and Chris Hemsworth‘s trainer – as “a chest and back workout for people who can’t make it to the gym”.
The goal is to help you build muscle with minimal equipment, but that doesn’t mean you can’t do it at the gym. Just use these beginner bodybuilding tips to find a weight that will challenge you but won’t impact your body. form.
Zocchi also recommends having a slam ball handy to place under your upper back for incline presses. Don’t worry if you don’t have one; just choose another flexible support like a tightly rolled yoga mat or switch to flat presses instead.
Watch Luke Zocchi’s Six-Move Dumbbell Workout
The workout is organized into three super sets, where you perform two exercises in a row without a break. You will do 10 repetitions of the first super set repeated four times, eight of the second for four rounds and 15 of the third, which you will repeat three times.
The routine includes basic dumbbell movements like incline presses, incline rows, and incline flies to help you build strength in your chest, back, shoulders, and arms. To get the most out of your training, it’s essential to focus on technique.
Zocchi demonstrates each exercise, so it’s worth practicing your form before you begin. If you are new to this type of training or need a refresher, you can upgrade yourself by learning to lift weights with dumbbells.
It’s an effective routine when you’re after traditional strength training. However, when you have a busy schedule or are short on time, it’s best to consider high-intensity resistance training (HIRT) instead.
These often include compound exercises, Zocchi’s preferred style of training, which works multiple muscles simultaneously. This includes high-intensity kettlebell swings, which work your whole body, strengthen your core, and boost your metabolism.