Name: Playbook - Women’s Calisthenics - Pushing Dumbbell Workout
Uploaded: 2022-06-24T03:31:55.469Z
Duration: 15 min
Description: Pushing Dumbbell Workout

This dumbbell workout will help build the functional upper body strength needed for calisthenics. Do this workout 2x per week for best results. 

Lower the weight if needed in order to complete the reps and sets. 5-10 pounds recommended.

1. Hold a pair of dumbbells just outside of your shoulders with your arms bent and palms facing each other.

2. Press both dumbbells up until the weights are overhead and your arms are straight. Pause, then lower the dumbbells under control back to the starting position.

Lower the weight if you need to in order to complete the reps and sets

Overhead Press

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Lower the weight if you need to in order to complete the reps and sets

Dumbbell bridge chest press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Lower the weight if you need to in order to complete the reps and sets

Dumbbell tricep extensions (double)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Lower the weight if you need to in order to complete the reps and sets

Bent over dumbbell rows

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

Lower the weight if needed to complete the reps and sets.

Pushing Dumbbell Workout

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