Grab a set of adjustable dumbbells and get ready to work your mirror muscles. They’re the muscles that run along the front of your body, including the pecs, abs and quads. You’re going to start off this chest, arms and core workout with a classic compound chest move: the dumbbell bench press. The dumbbell variation is the safer option while social distancing rules prevent someone spotting you on the barbell. And while you’re unlikely to be able to shift as much weight, the dumbbells do allow for greater range of motion and potentially more muscle activation across your pecs.
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How to do this chest, arms and core workout
Once you’ve completed four sets on the bench, you’ll be hitting your entire upper body – with a particular focus on the lats and biceps – with eight-rep sets of chin-ups (keep those shoulders pinned back and pull with your back), before moving onto the supersets.
Each a/b pairing is to be performed as one set: so taking the close-grip bench and triceps dips as an example, you’re going to do your 10-12 reps on the bench, then immediately move over to the parallel bars/dip station and pump out your 10-15 reps on there.
Then you’re going to rest for 60 seconds (stay strict with rest times to keep up the conditioning element) and repeat the process. That pattern is the same for both 4a/4b and 5a/5b.
Exercises in this chest, arms and core workout
2. Chin-up
3a. Barbell close-grip bench press
3b Triceps dip
4a. Dumbbell hammer curl
4b. Diamond push-up
5a. Exercise ball decline push-up
5b. Exercise ball roll-out
1. Dumbbell bench press
Why we like it: Not only are you helping increase strength, endurance and upper-body muscle mass with the dumbbell bench press, you’re also working each arm independently, helping to correct imbalances between the arms.
Reps: 10-12
Rest: 60 secs
Sets: 4
- Lie on a flat bench, holding a dumbbell in each hand at shoulder height
- Keep your feet flat on the floor and your back against the bench
- Press the weights directly above your head but don’t lock your elbows at the top
- Slowly lower the weight back to the start, flaring your elbows out to the sides as you do so
2. Chin-up
Why we like it: We love this compound exercise for its ability to challenge and work numerous muscle groups simultaneously. Your back, arms, shoulder and core are all called into action, and it’s great for improving grip strength too.
Reps: 8
Rest: 60 secs
Sets: 3-4
- Grab the bar with an underhand grip so your hands are shoulder-width apart
- Start from a dead hang with your arms fully extended
- Pull yourself up by squeezing your lats together
- Once your chin is higher than your hands, lower yourself back to the start
3a. Barbell close-grip bench press
Why we like it: Incorporating a close grip extends the range of motion of a traditional bench press and you’re activating more of your upper chest than you would be with a wider grip.
Reps: 10-12
Rest: Straight into 3b
- Lie flat on a bench, holding a barbell with a close, overhand grip. Aim for about a fist-sized gap between your hands
- Keep your head, shoulders and back supported by the bench, your core braced and your feet flat on the floor
- Lower the bar slowly to your chest, keeping your elbows close to your sides to keep the emphasis on your triceps
- Push back up powerfully to return to the start, taking care not to lock your elbows at the top of the move
3b. Triceps dip
Why we like it: This is one of our go-to exercises for increasing overall stability, plus it’s one of the most effective bodyweight triceps exercises going. There are plenty of ways to vary the triceps dip too.
Reps: 10-15
Rest: 60 secs, then return to 3a
Sets: 4
- Grip parallel bars, keeping your body upright
- With your elbows pointing straight back, lower your body as far as you can comfortably go without stressing your shoulders
- Keep your core braced and don’t swing your legs for momentum
- Press back up powerfully to return to the start, but don’t lock your elbows at the top
4a. Dumbbell hammer curl
Why we like it: Though there are a myriad other benefits to the dumbbell hammer curl, if one of your aims is to bulk up your biceps you really can’t go wrong with this.
Reps: 12
Rest: Straight into 4b
- Stand tall, holding a dumbbell in each hand by your sides with your palms facing your body
- Keeping your elbows close to your sides, raise the weights to shoulder height, squeezing your biceps at the top of the move
- Slowly return the weights to the start, flexing your triceps at the bottom of the move
4b. Diamond push-up
Why we like it: Similar to the close-grip bench press, the diamond push-up increases muscle activation across your chest. Plus the closer hand position will work your triceps harder than a standard push-up.
Reps: To failure
Rest: 60 secs, then return to 4a
Sets: 4
- Start in a press-up position but with your hands close together so your opposite thumbs and index fingers touch to form a diamond
- Keeping your body in a straight line from head to heels, lower your chest as far as you can
- Push up strongly to return to the start
5a. Exercise ball decline push-up
Why we like it: Using an unstable surface like an exercise ball increases the difficulty and gets your core and stabilizing muscles working harder to keep you steady. Up your effort further by making it a banded push-up.
Reps: 12-15
Rest: Straight into 5b
- Get into a press-up position with your feet on an exercise ball
- Keeping your core braced and body straight, lower your chest towards the floor
- Press back up to return to the start
5b. Exercise ball roll-out
Why we like it: As if a regular ab wheel rollout-didn’t hit your core muscles hard enough, this exercise ball version throws further instability into the mix. Your rectus abdominis, obliques and erector spinae will thank you for it (though maybe not immediately).
Reps: 12-15
Rest: 60 secs, then return to 5a
Sets: 3-4
- Start on your knees with your forearms resting on an exercise ball
- Keeping your core braced throughout, slowly roll the ball away from you
- Once your torso is parallel to the floor, contract your abs to roll back to the start
Photography: Tom Miles
For the exercises that use exercise balls, we’d recommend one of our favorites, the Pure2 Improve Exercise ball
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