The Ultimate Chest and Triceps Workout for Mass (DUMBBELLS ONLY)
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- čas přidán 6. 09. 2024
- It’s no secret that getting stronger on compound lifts, particularly heavy barbell exercises, is a surefire way to add mass to your frame
But what if all you have access to is a set of dumbbells?
Although it is ideal to have a range of equipment, there’s no reason why you can’t see significant improvements in your body with just dumbbells...as long as you put your muscles under enough tension.
This marks the beginning of our Science-Based Dumbbells Only Workout Series.
In this video, we’ll be covering a science-based chest and triceps workout that you can perform with nothing more than a set of dumbbells and an adjustable bench.
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References
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For future me :
Chest Workout :
1- DB BENCH PRESS 03:41
2- INCLINE DB BENCH PRESS 05:13
3- DB CHEST FLY 06:41
Triceps Workout :
1- LYING DB TRICEPS EXTENSION 08:03
2- INCLINE TRICEPS KICKBACK 09:33
@@LostEldritch ha
How’s it going
@@iwockhardt4dishow is it going now
How’s it going so far?
sup dudes
First day impressions:It arrived in a waist high box. czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
So glad he’s doing dumbbell only, that’s all I got at home
Well in one way....thats all you need
yeah all i got are 20s 40s and a pull up bar i just have a routine and stay consistent.
same
i have 5s 10s 15s 25s 35s
Love the dumbbell incline press. You can control the range of motion
Do I use the same weight for all the exercises
Hey guys! Can you please make a 5 day split video? Your 3 and 4 Day splits are awesome. I would also like to see your 5 day split. Fairs!
thank god you're making dumbell workouts bro.. cus with quaratine vol2 training has become a pain without weights :(
I just finished building my home bench and unpacked my new dumbbells and BOOM! This video pops up. You guys rock.
This video has helped me make a complete dumbell only workout routine.
Can you suggest wich exercises from shoulder workout we could include in a chest & triceps and a back & biceps day respectively, in order to train full upper body in two trainings? Thank you in advance.
Can you please do ppl workouts with only db and bb?
Yes
This really resembles Jeremy Ethier's channel from the type of music selection all the way to the tenor and voice inflection of the narrator/instructor.
You mean slllllooooowwww? Thank god I can set playback speed to 2x.
This channel is much better because of the alpha guy.
This channel is the best
Hi can you show any example and research, showing at WHAT ANGLE OF DEGREE, is best to DO INCLINE DUMBELL CURLS? Some say at 45° or 60-°.WHAT research have you found?
Awesome content!!! Thank you for sharing your knowledge. Much appreciated.
Great video.
Please do, Back and Bicep Workout for Mass (DUMBBELLS ONLY)
Can we get different background music please 😂❤️
make him top comment so musclemonster will see this
Phong Nguyen
How about NO Music!
King - Samor
Looking forward to your dumbbell circuit. Great video, I have two jacked shoulders and don't use a straight bar anymore. Dumbbells allow a friendlier path to completion. Keep up the good work!
Really like your videos simple and informative for a beginner like me keep up the good work
Great DB presentation! I use them all, either with home gym or at the gym (covid protocols)...this week begins with Hard gainer two set/15 reps lift...9 lifts! Good Day!
I gotta say for the record that I'm really digging the background music for these demonstration workouts. Whoever created that beat did a nice job. It's smooth and funky too. 👍
All of these + pushups. Normal pushups, slightly wide pushups and diamond pushups.
Thank you
I need so much help with triceps and back arm fat. Do we lock elbows with tri exercises?
Yes.
Great information thank you.
Enjoy your vids keep them coming
Thanks for your fine series of videos! During the Lockdowns in Germany, my coach and I are of the same perspective as you - using DBs for the same exercises shown at my condo. Could you comment on using the knees to assist getting the DBs up for the incline press, one uses 1 leg and the other uses both? Do you note the activation of stabilization muscle fibers more so for DBs than using a bar? Since I don't have a cable machine due to physical room limitations, I have been doing chest flyes with both Bowflex DBs and elastic bands. I attach the bands to the chin-up rack that hangs off of my door. Do you use them too? What started out as an addition to gym time in January became the gym replacement and so the equipment requirements increased. I would like to buy a complete set of ATX DBs but they are not available until probably next summer.
How did you know today was chest and triceps day for me? Thanks for your awesome content.
Sunday? U train on Sundays?
Sunday is fap day bruh
@@AceKinG2024 yes
@@erdemyilmaz6420 for real?
what a Diamond issue!
thanks a lot !
dude
dumbells are the way to go. good video
Is once a week enough for these moves?
wow thank you for this video.. helps me a lot.. ;) cheers..
Or just db?pleasee
I definitely saw some Delt exercises...
What about Declined Bench press???
Wonderful 👌👌👌
it will be great if you make a series for DUMBBELLS ONLY and create playList in the channel for it
Good video
Has anyone noticed that every 3 months a new ultimate workout comes up? Jokes aside, nice vid!
I'm a truck driver, so the more options u give me the better I can look and feel... next is a consistent diet,while over the road..
Could you do a dumbbell floor press fly ?? If you don’t have a flat bench or normal bench ??
Yes
There is a video on that on the Athlean X chan .
The guy recommends doing them on the floor .
🎯 Key Takeaways for quick navigation:
03:49 🏋️♂️ *Dumbbell bench press is biomechanically easier on triceps, allowing for greater range of motion and muscle activation in the chest.*
05:15 📈 *Incline dumbbell bench press enhances upper chest activation, with a 30-45 degree angle recommended for optimal results.*
06:42 🦋 *Dumbbell chest fly isolates the chest, providing a stretch that promotes muscle engagement and a fully shortened contraction.*
08:04 💪 *Lying dumbbell triceps extension is effective for activating the long head of the triceps, with comfort and potential for a better mind-muscle connection.*
09:40 🤸♂️ *Incline triceps kickback targets the long head of the triceps, emphasizing proper form with a 60-degree angle on an adjustable bench.*
Made with HARPA AI
thank you so much for your videos are very helpful you have a big fan in the Florida Keys🍖🦈🎣
Subscribed
This needs to be demonstrated because some of us need to be educated in these particular workout areas with dumbells.
Love to see some "all cables" routines.
No
No
@@jashonwestbrook3362 mmm, yes I would.:-)
Not saying people should just use dumbbells, just saying I would also like to see that. There are a ton of DB shoulder videos so I think that would be a good adjunct to this.
These are all compound exercises right?
Sir triceps can't grow n my chest the outer part
Bro please drop the perfect legs workout for mass! How you gonna give us push and pull and not finish it.
All I have in my truck are dumbells. And in 6 months, I’ve got jacked.
5:50 mike o’tren ❤️
Thank you for these. I hope one day all these gyms are held accountable for the disability they are knowingly spreading. I got COVID in the gym and I will never go back and get it again.
7:45 ok
Triceps extensions hit the long head more not lateral or medial
This is much required. I'm worried about if gym will close due to pandamic again.
i don't want to do barbell chest workout because barbell will hurt my shoulder during bench press. so i only do it with dumbbells...
I think the chest exercises too sandwiched. Also, how about the leaning lateral raise?
I don't care if you have two dumbbells or whatever stuck at home if you're dedicated you get your ass up and you push it
Jesus loves you
Yea right most people can lift dumbbells all they want but they still will not have a physique like this dude. If everything was so easy like these CZcams videos portray them to be everyone would jacked.
Some people don't have bench chairs
Ch-chills? Is this you?
Just in time for ANOTHER CA lockdown.
1.25 speed for better commentary
DB bench press 4x8
Incline DB bench press 3x10
DB Chest fly 3x15
Lying Tricep extension 3x12
Incline Triceps Kickback 3x15
❤❤❤❤
W
I am the first
Yeah, but your chest won't grow if you continue doing the same weight every time. Why would fitness channels keep posting dumbbell workouts when they know it won't do much for gains? So people who just started out doing workouts shouldn't follow dumbells only. They need to hit the gym and go with bigger weights. I'm writing this from my experience.
They can just buy heavier weights and use that . That is what I did. For the db bench press I used to do 15 and no I do 25
Prefer if it just ran through the workout without all the guff
First
Dumb & dumbbell
the channel is the quality one bro, but that background music is freakin annoying. Change it up, seriously...
Great video. I will dub over your vids if you like?
Why you talk weird, talk faster and less robotic lol
Way to much rambling. 👎
If you only have 35 lb dumbells, you would be much better off doing push up variations.
Bruh y u talking like a narrator