Name: Playbook - thriive uk - Dumbbell Only Push Workout
Uploaded: 2021-11-17T17:25:55.588Z
Duration: 45 min
Description: Dumbbell Only Push Workout

1. floor chest press, 4 x 6-8 reps

2. floor tricep extension, 3 x 10-12 reps

3. pike push ups, 3 x 6-8 reps

4. unilateral flyes, 3 x 8-10 reps

5. unilateral overhead press, 3 x 8-10 reps 

6. floor tricep extension, 3 x 10-12 reps

- Lying on the floor with knees bent, start with weights at your chest. Press the dumbbells up vertically over your chest and repeat.

Floor Chest Press

Start with the weight directly above your head. Bend your arms, lowering the weight down. Then, engaging your triceps, extend your arms to bring the weight back up.

Floor Tricep Extensions

Starting in pike position, raise your hips as much as you can keeping your legs extended. The high your hips, the harder it is. Lower your head towards the ground and press yourself back up to the starting position.

Pike Push Up

Aim to bring the weight up and inwards and slowly lower the weight back down, tensing the chest muscles through the whole movement.

Unilateral Flyes

Start with your arms bent at 90 degrees and extend you arms to bring the weight all the way up. Slowly lower down and repeat.

Unilateral Overhead Press

Start in a reverse plank position with you arms slightly further back than directly underneath you. Bend your arms to lower your body and engage your triceps. Allow your body to rest on the floor for a moment before lifting back up and repeating. For a more advanced level, don’t let your body weight sit on the floor, keep the tension during full rep down and up again.

Dumbbell Only Push Workout

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