🗒️ Advenced’s Dumbbell Chest Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Dumbbell Chest Routine
✋ Tips for Effective Preparation!!
- If you are too ambitious, you are more likely to get injured. Instead of relying on mental strength, aim to exercise in the best condition possible.
- Doing warm-up exercises or preparation exercises is also a good way to prevent injuries.
- If you are an advanced trainer, you can mix dumbbell exercises with both anaerobic and aerobic exercises for optimal results.
📝 Exercise list
Click on the exercise for detailed instructions.
Dumbbell Bench Press
How To
- Lie down on a bench with dumbbells in both hands.
- Hold the dumbbell horizontally, band your arms and lower the dumbbell down to your chest level.
- Feel the contraction of the chest muscles and push up the dumbbells in the body’s vertical direction.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that you can comfortably lift for 8-12 repetitions.
Lie flat on a bench with your feet firmly planted on the ground.
Grip the dumbbells with your palms facing forward and your arms extended above your chest.
Lower the dumbbells slowly and with control, keeping your elbows at a 90-degree angle.
Push the dumbbells back up to the starting position, fully extending your arms.
Engage your core and maintain a stable and neutral spine throughout the exercise.
Push Up
How To
- Lie on the floor with your arms next to your chest.
- Raise your elbows with strength on your abs and glutes.
- Slowly bend your elbows and return to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your hands slightly wider than shoulder-width apart.
Keep your core engaged and your body in a straight line from head to toe.
Lower your body down by bending your elbows, keeping them close to your sides.
Push through your palms to straighten your arms and return to the starting position.
Focus on maintaining proper form and avoid sagging or arching your back.
Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.
Incline Dumbbell Bench Press
How To
- With dumbbells in both hands, lay your body on an inclined bench.
- Hold the dumbbell horizontally and bend your arms and lower the dumbbells down.
- While feeling the contraction of the chest muscles, push up the dumbbell in the vertical direction of the floor.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Keep your back flat against the bench throughout the exercise.
Engage your core and squeeze your glutes for stability.
Lower the dumbbells slowly and with control, keeping your elbows at a 45-degree angle.
Exhale as you push the dumbbells up, fully extending your arms without locking your elbows.
Focus on the mind-muscle connection, feeling the chest muscles working throughout the movement.
Weighted Dips
How To
- Set the dip bar slightly wider than the shoulders.
- Put weight on your body and climb onto the dips bar so that the wrist does not band.
- Incline forward your upper body and then lower your body by bending your arms until your elbows are about 90 degrees.
- While maintaining the balance of the upper body, push the dips to get back to the position in step 1.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a weight that you can comfortably handle and gradually increase the weight as you get stronger.
Keep your core engaged and maintain a straight body position throughout the exercise.
Lower yourself slowly and with control, focusing on the triceps muscles.
Push through your palms and squeeze your triceps at the top of the movement.
Don’t lock out your elbows at the top of the movement to avoid unnecessary strain on the joints.
Listen to your body and take rest days as needed to allow for proper recovery.
Dumbbell Fly
How To
- With your palms facing each other, grab the dumbbells and lie your back on a bench.
- Place your arms out to your side while holding dumbbells in each hand at shoulder height.
- Push the dumbbells up from their position using your chest and by slightly bending your elbows.
- Draw a semicircle with your arms and back to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight dumbbell to focus on proper form and technique.
Lie flat on a bench with your feet firmly planted on the ground.
Hold the dumbbells with a neutral grip, palms facing each other.
Keep a slight bend in your elbows throughout the exercise to avoid strain on the joints.
Lower the dumbbells slowly and with control, feeling a stretch in your chest muscles.
Exhale as you bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
Push Up
How To
- Lie on the floor with your arms next to your chest.
- Raise your elbows with strength on your abs and glutes.
- Slowly bend your elbows and return to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your hands slightly wider than shoulder-width apart.
Keep your core engaged and your body in a straight line from head to toe.
Lower your body down by bending your elbows, keeping them close to your sides.
Push through your palms to straighten your arms and return to the starting position.
Focus on maintaining proper form and avoid sagging or arching your back.
Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.
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