Name: Playbook - Ashley Ta - Dumbbell only: chest & shoulders
Uploaded: 2024-03-11T12:47:04.633Z
Duration: 35 min
Description: Dumbbell only: chest & shoulders

Great workouts! I was able to do them in my office!

Marian

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Lexi Cummings

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

*use a weight you feel comfortable with pressing for 10 reps but also challenges you

Dumbbell seated shoulder press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

*you can challenge yourself more here.
-start with a weight you feel comfortable pressing for 10, second set go up in weight and then last set go back to original weight

Dumbbell flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position
- Focus on not resting the dumbbells on your body when you press down, but instead making it so they barely touch you.

Dumbbell close grip press

Using two dumbbells, hold them with your palms facing upwards.
Starting down by your waist, raise your arms up until they meet in the center (about chin level). Focus on squeezing your chest at the top and slowly lower back down the the starting point

Upright chest fly

- Raise one arm at a time until you reach shoulder height
- Lower with a controlled movement
* use a weight that isn’t too heavy. This one will burn even if you think the weight is light 

(When you raise both arms that’s one rep)

Dumbbell alternating front raise

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

*if you need modification ideas for push ups, please see my “push up build up” category

Push-ups

Dumbbell only: chest & shoulders

Chest & triceps

Was great to follow a good plan 
Perhaps a beginner, intermediate, advanced options would be cool

Caitlin

Chest and triceps

Back + biceps

Shoulders: dumbbells only

Always love this workout on shoulder day!

Laura

Shoulders

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Dumbbell only: chest & shoulders

Community

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