30 Minute CHEST AND TRICEP DUMBBELL WORKOUT | Follow Along
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- čas přidán 29. 06. 2024
- Build bigger Chest and Tricep muscles with this 30 minute full body dumbbell workout you can do at home. This routine can be done with a bench and dumbbells but no bench alternative are included also. This workout involves the best dumbbell chest exercises, supersetting dumbbell tricep exercises.
This workout is part of my 30 workout Dumbbell LIFT Series to develop a strong and athletic physique.
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Timestamps
00:00 Workout Explained
00:41 Warm Up
05:19 Dumbbell Workout
Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.
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#chestworkout #tricepworkout #dumbbellworkoutathome - Jak na to + styl
I’m on day 11. I’ve never done strength training or weight exercises at age 27 and I’m really enjoying the workouts so far, thank you so much for these easy to follow videos. Can’t wait to comment on day 30
Great job, if you can make it this far you can definitely get to Day 30. Keep it up 💪🏼
Jesus Tom, you re a bench press beast! 🦍 I normally add a bit of weight to what you suggest, but this one has me on the brink of collapse! Third time i do it, still not able to follow through but getting very close. And the worst part is that you re just talking throughout the whole session like it's nothing. Respect man! 💪
Thanks. I definitely find it challenging also but yes Bench Press is probably my best lift.
Still behind but I loved this one - I really love tricep exercises - as a 58 year old woman I’d like to keep that part of my arm from movin around on its own! I use my yoga ball instead of a bench - so far it is working - should I not be doing this though?
Thank you for this super generous gift of a series! I really appreciate it!
Noelle
Day 11✅Loved implementing a bench for this one! Super intense workout, I'll definitely feel the repercussions tomorrow 🤣
🔥💪🏼
Did 10lb and 5lb today, I feel like finally my left arm is getting more confident with the weight and catching up to my right arm. Which is great. I decided to not increase any weight until my left arm feels on par with the right one.
oh wow i did 20 and 10 today, was absolutely brutal but did it all. for triceps extensions in the second half used 20 instead of 2 of 10 because i definitely have some left shoulder instability at that weight. nice to know i have to work on it now. it was so intense wow. i could barely do 5 reps by the end of it
Love working out the chest! Nice one.
💪🏼
Thank you!
You’re welcome
Some day I’ll be able to use the same weight you use for arms. So far only been able to with whole body and legs for weights
Keep it up 💪🏼
Week 3 🔥🔥🔥
Day 1💪
Doing great! Keep it up 💪🏼
Feeling amazing ♥️ day 10 done
👏🏼💪🏼
Great workout
Thanks 💪🏼
Thank you was hard work but keep non loving it
Thanks 💪🏼
Oh hell yeah. I finally managed to max out my adjustables after what seemed like forever (time off after major surgery... not great lol). These upper body workouts are friggin' amazing.
Well done! Thanks, recovering from (minor) surgery myself. 💪🏼
I really loved this one, pretty intense with heavy weights 💪🏽💪🏽💪🏽
Good job, ye good to go ‘relatively’ heavy on some of these as they are often NOT HIIT cardio style workouts. Get those strength improvements 💪🏼
Thanks buddy love the workout!
👌🏼💪🏼
I think this one could be 10 more secs work per set, and 10 less per rest, at least for me. Thanks, as always, for this great content
Later in the series the workouts shift to 40:20 intervals. I think 30sec off is needed on this though to keep using an effective weight as there is crossover between chest and tricep exercises. If I do opposing movements (push / pull) you will see shorter rests.
@@TomPetoTraining thanks for the answer, I'm looking forward for more. This night I'll go with the soulders and triceps one
Loved this workout..feeling it in chest and triceps. Btw, mouthful exercise names sound like a real deal, especially straight from the fitness gurus like yourself. One suggestion, it will be helpful to know a target rep count for each round.
Enjoyed that 😊loved how there was an alternative to the excercise if u dont have a bench 😀
Glad this one worked for you. Any exercise you do in a bent over position can be done prone on a bench also. I usually say that in the workout but even if not feel free to swap 👌🏼👍🏼
Great workout!
Any videos more focused more on chest and back ?
Great work ✌🏻
Yes quite a few of them, check out by ‘dumbbells playlist’ some are titled ‘Chest & Back’ and some ‘Push Pull’. 👍🏼
Great workout day 11 done ❤️🔥
Keep it up
My weights I find comfortable (as I am a small guy and old, 5'6 40yrs) is 10lbs lower on heavy and 5lbs lower on light weights from what's prescribed... And this crushed me today... switch from heavy to light, I immediately felt my chest... Great workout as usual
.. thank you!!! ♥️💪🇵🇭
Good work 💪🏼
Ah, you aren't old! You're just hitting your prime! Keep it up! :) Great job!
@@phillipb.townsend7469 haha agree not very old but fairly old playing to keep American football so had to pack that one in not long ago.
@@TomPetoTraining haha, okay, 40 for 🏈, I’ll give you that one. :)
@@TomPetoTraining wait a minute. I just breezed right past that comment, and then it registered later…you played American football? There’s a story there. Where’d you play? Being from the UK (I assume with some confidence), how’d you get into football? How long did you play?
Happy to start week 3 with this set. Love all the chest presses. I wish I had a bench but still, I elevated myself on a yoga bolster. The last skull crushers made me shake. Question: is it a big mistake to bend elbows more while doing cross-body low-high alternations?
Any elevation worth adding in if possible to give a better Chest stretch. It’s fine to bend elbow more for low high fly, just try and keep what ever angle you start with relatively consistent throughout the rep. Keep it up 👍🏼 💪🏼
@@TomPetoTraining thanks!
Hey, Tom! I'm back. Took another break to rest my right chest, focused on legs and running. I'm back and feeling good. Loved this workout as usual. Man, my left tricep was struggling! Those skull crushers with about 23 lbs. were rough. But I loved it.
By the way, my whole left side feels less strong and looks less defined. How can I even things out?
Finally, are your meal plans sodium-friendly/low-sodium or vegetarian-friendly?
Thanks again, Tom.
Meal plans aren’t really vegetarian or sodium content focused. My nutrition section of members area has more content suitable for vegetarians. Your left side will likely catch up the more workouts you do, it’s natural to have a difference but the gap usually closes with workout volume. One tip is if you have an exercise with single arm/leg start with weaker side and just match reps done on stronger side 👍🏼💪🏼
@@TomPetoTraining Thanks, Tom! 👍🏻
GREAT WORKOUT! Just what my chest needed. Two notes: First, does taking a longer break take away from the workout? I sometimes have to stop your videos to recover a bit longer. Second, should I be trying to do all of the heavy group with one weight and light group with a single weight? For example I can do the flies with 30 lbs but the cross body satanic death extensions (TM😁) hurt if I use more than 20.
I design the workouts so most people can do the whole heavy section with one dumbbells pair and lighter dumbbells with one pair but in an ideal world you would slightly change the weights to suit each exercise. Most people don’t have a selection though. Taking longer rests could actually be beneficial for muscle growth so feel free to pause at end of rounds to give a little extra time allowing you to use a heavier weight for the workout. If you only have 30mins available though I try and for the optimal volume in.
You should add push up exercises
I find very few people can do continuous strict pushups for a whole interval. I occasionally include them in these workouts though 👍🏼
Why do pushups if you ve got dumbbells? It's a chest and triceps workout, not full body calisthenics. You lose a lot of energy to core tention when doing pushups, so you cant hit your target muscles as hard vefore you gas out
This has been my fave of the series so far due to the bench use! So much better for my back! Thanks from Los Angeles 🇺🇸
I prefer using the bench more also. I actually have degenerated / bulging discs in lower back from high impact sports in childhood / youth but maintaining strong core and opting for alternatives helps keep me moving.
@@TomPetoTraining I’m hoping my back gets stronger as I progress in strength training. My core is not very strong, but one day at a time! I just don’t want to make things worse by pushing things though. I’ve had back issues for like 20 years, after a car accident. But whenever I complain to doctors, they do X-rays and nothing comes back 🤨.
@@yucatica core strength should help