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Posts tagged Dumbbell Chest Press
Upper Body 10×10 Workout
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CLICK HERE for a FREE Workout www.turbulencetraining.com This workout is known as the 10×10 Complex workout, but basically it’s 10 exercises for 10 repetitions. I recommend that you do this exercise without rest, even though it’ll be a lot of work on your forearms. Because of this, you will only use about 30% of what you normally press for eight times in the DB chest press exercise. And only 50% of what you normally do for overhead press. The key is to start conservatively, women you can use five to ten pounds, whereas men, start with 15-25 pounds. If, however, you need a rest, then take a rest but try to improve each time outwhether that be higher waits or less rest. The first exercise is the dumbbell Bulgarian Split Squat. To start, place your back foot up on the bench,drop your hips straight down, and drive up using your lead leg. Do all reps for one side and then switch sides. Move right into dumbbell Shoulder press. Here, your grip will get a bit of a rest. Be sure to keep your elbows back as you press straight up overhead and come down in a controlled fashion. Next, you do the dumbbell Step-up. So, place one foot up on the bench and use that foot to drive up and come down controlled and repeat. Make sure to leave that lead foot up on the bench at all times. Do all reps for one side and then switch sides. You will then go down to do dumbbell Chest Press. Again, your forearms will get a bit of a rest, but you’ll also be starting to get the cardiovascular benefits of …
Advanced 15 Minute Express Workout C
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CLICK HERE FOR A FREE WORKOUT!www.turbulencetraining.com This is workout C from the Advanced TT 15 Minute Express Workout. We’re going to do all strength training exercises in this circuit and it will only take you about 3 to 3-1 minutes to get through it. You should be able to get it done about 4 or 5 times during the 15 minutes. Start out with a dumbbell split squat starting out with 30 seconds on one leg and then switch to other side. Move immediately into a dumbbell chest press (you’ll probably use a heavier weight than you did with the split squats). Press up and in and then down and out. You’ll probably get in about 10-12 reps for this. Start out more conservatively with these and use a weight you can do about 12 times because you will definitely tire out as you go along. Next, you will do 30 seconds of chin-ups with an underhanded grip. Move immediately into 30 seconds of stability ball jackknives with your feet on the ball, elbows on a bench and your body in a straight line. Tuckyour knees into your chest and back out. Finish with 30 seconds of dumbbell Romanian deadlifts. You can probably use the same weights you used for the chest press. Push your hips back, chest is out in a proud posture and stretch your hamstrings. Make sure you have your timer that goes off every 30 seconds to move you to the next exercise. Be conservative the first time through this circuit, take it easy and work your way up and then to really hard for the last 3 or 4 circuits and then you …
UPPER BODY SUPERSET
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today you’ll discover a powerful upper body superset that will let you work your chest, back and arms, all within just 10 minutes and using only two exercises. The first exercise is the Chin-up. So, with a shoulder-width a part, underhand grip, and in the dead hang position, pull your chest up to the bar, squeezing your shoulder blades together at the top. Try to use your biceps as much as you can in this exercise. Then slowly lower your body back down and repeat for 8-12 reps. If you can do more than that, then add a little weight around your waist, using a weight belt. Next, you’ll go immediately into a dumbbell Chest Press. While doing this exercise you want to use your triceps as much as possible. So, bring your elbows in a little bit, and in addition to pressing through the chest, try to press through the triceps. By making these minor adjustments to emphasize the use of your bi’s and tri’s, you’ll really work these muscles a lot harder than you normally would. So once you’ve completed all the reps for the chin-up exercise, pick a weight that you can do 8-12 times and immediately go into the chest press. With your back on the bench, press the dumbbells up and in, and then down and out. Once you’ve done all the reps, rest about a minute and then go right back into the superset, completing three supersets altogether.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started …
