ActiveWorkoutsTwo dumbbells and these five beginner exercises to build arm and chest musclesForget fancy gym machines, build strength and size with the humble dumbbellWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsTwo dumbbells and these five beginner exercises to build arm and chest musclesForget fancy gym machines, build strength and size with the humble dumbbellWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Forget fancy gym machines, build strength and size with the humble dumbbell
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Gym machines may look cool, but when it comes to building muscle and strength in your upper body, all you really need is the humble dumbbell and this workout. Perfect if you’re pushed for time, this workout will take you just 30 minutes but leave your arms and chest feeling annihilated. All you’ll need are (you guessed it) apair of dumbbellsand access to aweight bench.
Not only is the humble dumbbell one of the best pieces ofhome gym equipmentyou can own, but it’s also one of the best bits of kit to maximise upper body size and strength. “You get a greater range of motion with dumbbells, allowing you to get a full stretch, which is key to building bigger pecs and fighting off unsightly fat around your chest area.,” says Sean Murphy, Global Personal Training Director at Ultimate Performance. “But another key benefit is they allow you to develop balanced muscle and strength, as you are performing each exercise with the same amount of weight in each hand.”
Sean MurphySocial Links NavigationSenior Personal Trainer and Global Personal Training Director at Ultimate PerformanceSean’s role is to oversee Ultimate Performance’s entire worldwide personal training team. In addition to being an exceptional personal trainer, Sean also leads on recruitment, education, exercise execution, program design development, performance, and client management to ensure U.P.’s global training team produces world-class results.
Sean MurphySocial Links NavigationSenior Personal Trainer and Global Personal Training Director at Ultimate PerformanceSean’s role is to oversee Ultimate Performance’s entire worldwide personal training team. In addition to being an exceptional personal trainer, Sean also leads on recruitment, education, exercise execution, program design development, performance, and client management to ensure U.P.’s global training team produces world-class results.
Sean MurphySocial Links NavigationSenior Personal Trainer and Global Personal Training Director at Ultimate Performance
Sean MurphySocial Links Navigation
Social Links Navigation
Sean’s role is to oversee Ultimate Performance’s entire worldwide personal training team. In addition to being an exceptional personal trainer, Sean also leads on recruitment, education, exercise execution, program design development, performance, and client management to ensure U.P.’s global training team produces world-class results.
Sean’s role is to oversee Ultimate Performance’s entire worldwide personal training team. In addition to being an exceptional personal trainer, Sean also leads on recruitment, education, exercise execution, program design development, performance, and client management to ensure U.P.’s global training team produces world-class results.
Sean’s upper body workout
(Image credit: Getty Images)
(Image credit: Getty Images)
“Anybody who is looking to increase the size of their upper body should add these five exercises into their weekly workout regime,” says Sean. You’ll do each exercise for six to eight reps, three times, with a 60 second rest between each set. Sean suggest lowering the weight for three seconds, pausing at the bottom of the move, then lifting the weight explosively. If you’re not sure how to do the exercises, click the links below for a video. Ready? Here’s your workout:
We’ve got plenty of other beginner-friendly workouts to help you on yourstrength trainingjourney – like thisfive-move full-body dumbbell workout, ideal if you’re short on time, but want to fit in an effective session. If it’s your lower body you’re looking to target, give this20 minute lower body workout, for your next leg and glute day.
This feature is part of T3’sGet Fit 2024campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2024campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2024campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2024campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2024campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2024campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
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Today’s best weight bench dealsMarcy Olympic Weight Bench$199.99$179.99ViewSee all pricesBody Champ Olympic Weight Bench$203.21ViewSee all pricesLow StockFlybird Adjustable Weight Bench$150.42$100.60ViewSee all pricesJX FITNESS Adjustable Weight Bench$79.99ViewSee all pricesWe check over 250 million products every day for the best prices
Today’s best weight bench dealsMarcy Olympic Weight Bench$199.99$179.99ViewSee all pricesBody Champ Olympic Weight Bench$203.21ViewSee all pricesLow StockFlybird Adjustable Weight Bench$150.42$100.60ViewSee all pricesJX FITNESS Adjustable Weight Bench$79.99ViewSee all pricesWe check over 250 million products every day for the best prices
Today’s best weight bench deals
Marcy Olympic Weight Bench$199.99$179.99ViewSee all pricesBody Champ Olympic Weight Bench$203.21ViewSee all pricesLow StockFlybird Adjustable Weight Bench$150.42$100.60ViewSee all pricesJX FITNESS Adjustable Weight Bench$79.99ViewSee all prices
Marcy Olympic Weight Bench$199.99$179.99ViewSee all prices
Marcy Olympic Weight Bench$199.99$179.99ViewSee all prices
Marcy Olympic Weight Bench
Marcy Olympic Weight Bench
$199.99$179.99View
$199.99$179.99
$179.99
See all prices
Body Champ Olympic Weight Bench$203.21ViewSee all prices
Body Champ Olympic Weight Bench$203.21ViewSee all prices
Body Champ Olympic Weight Bench
Body Champ Olympic Weight Bench
$203.21View
$203.21
$203.21
See all prices
Low StockFlybird Adjustable Weight Bench$150.42$100.60ViewSee all prices
Low Stock
Low Stock
Low Stock
Low Stock
Low Stock
Flybird Adjustable Weight Bench$150.42$100.60ViewSee all prices
Flybird Adjustable Weight Bench
Flybird Adjustable Weight Bench
$150.42$100.60View
$150.42$100.60
$100.60
See all prices
JX FITNESS Adjustable Weight Bench$79.99ViewSee all prices
JX FITNESS Adjustable Weight Bench$79.99ViewSee all prices
JX FITNESS Adjustable Weight Bench
JX FITNESS Adjustable Weight Bench
$79.99View
$79.99
$79.99
See all prices
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
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