Name: Playbook - Brycelyn Sperrazza - DUMBBELL ONLY: Chest, Shoulders, and Triceps
Uploaded: 2024-01-02T17:53:23.730Z
Duration: 45 min
Description: DUMBBELL ONLY: Chest, Shoulders, and Triceps

This dumbbell only Chest, Triceps, & Shoulders workout is great for my girlies who workout at home or like to stay in one place in the gym!

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- 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

Dumbbell close grip press

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

DUMBBELL ONLY: Chest, Shoulders, and Triceps

Savanna

Dumbbell only: lower body

This was great!! I’m a beginner and the workouts were easy to follow!

Casey

Dumbbell only: FULL BODY

Shoulder & Core: Dumbbell Only

So good!!! I’m dying haha but in the best way!! Lots of sweat. I could feel my muscles engaging. Best sweat I’ve broke working out at home. Thank you!

Kristin

I’m dead! That was a killer full body workout! I’ll be back for it again next week 😅

DUMBBELL ONLY: Chest, Shoulders, and Triceps

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