Home Workout Plan with dumbbells for Chest and Triceps

 Home Workout Plan with dumbbells for Chest and Triceps 

Introduction: I'm soooo glad that people are actually putting efforts for their physical well-being and this mindset itself will be heavy enough to lift you up with your fit lifegoals. So, as an appreciation to that dedication, let me guide you there through some of my useful tips, with today's article,  Home workout plan with dumbbells for Chest and Triceps as a continuation of same workout plan but with dumbbells now.

So, here, we don't have to workout with fancy weights, rather just a set of dumbbells (removable ones will be even better) can be enough to overweigh your workout goals. You can have a full look on My YouTube video for better understandings. Just like the previous article, starting this one in similar order, chest followed by triceps.

Chest: I've talked about the different kinds of chest positions, types, distances between the hands in my previous article. Have a quick look and see if you find those useful! So continuing again:

1. For upper chest, consistent flies from any standing position from bottom towards top, squeezing your chest should be effective and my Standing Dumbbell Fly workout is similar to Incline Dumbbell Fly or Cable Crossover. Simply take your hands up from sides, closing in the gap and bringing forward like the picture below.
   
   
   
   
   
   

   Another easy exercise for upper chest should be Dumbbell Pullover, where you just need a flat elevated platform for lying and bringing your dumbbells from behind your head through front, parallel to your chest, putting full focus on your chest like as shown below. 
   
   
   
   
   
   
2.  For middle region, do the Close-grip Dumbbell Press again putting full focus on mid-region while pushing the dumbbell up and bringing down. The another name for it is Squeeze press.
   
   
   

   
   
   
3. For lower chest, do the exact opposite thing, i.e consistent flies from top towards bottom, squeezing your chest with any grip which I call Standing Dumbbell Crossover, similar Decline Dumbbell Fly or Cable Crossover. 
   
   

   

   
   

You can have a full look on My YouTube video for better understandings of each of these.

Triceps: Again, before reading this part, I've talked about the different kinds of triceps positions, types in my previous article. Have a quick look and see if you find those useful! So continuing again:

1. The first good examples could be Skull Crusher which is also known as Lying Triceps Extension where you have to put your dumbbells right in front of your eyes parallelly. Now start by only moving your forearms down and then bringing up, without moving anything else. 
   
   
   
   
   
   
   
2. Next item is Triceps Dumbbell Kickback, similar to rope pushdowns where you take your dumbbells from front to down very slowly, putting all the resistances from your sides and try to extend your hands backward a little after that. You can do it with a single hand, or both hands alternatively or together. 
   
   

   

   
   

   
   

   
   

3. The last one in the list is Overhead Triceps Extension with dumbbells where you will follow the similar mechanism overhead, I did with towel in my previous article, just by moving your forearms and not anything else from down towards up.

    

That's all for today! I hope you found this article helpful too after my Home workout plan: Chest and Triceps (Without equipment). You can follow all these aforementioned items step by step, or make your own customized plan by combining those, that suit best for you! Head to my Youtube channel for these videos for better understanding!

     

 

 Conclusion: If you haven't read my previous articles on home workout yet, find those below:

1. My Home Workout Journey so far

2. Home workout Plan for Chest and Triceps with and without equipment

3. My Home workout plan for Shoulder and Traps

4. My Home Workout Plan for Back and Biceps

5. My Home Workout Plan for legs

6. My Home Workout Plan for Abs

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Till then, KEEP PUSHING UP AGAIN!