Challenge your core while working your arms—all you need is a mat and some dumbbells.
: As long as you have access to a few weights, you can get in a solid dumbbell chest workout right at home.—also known as your pecs, or your chest—has carryover for a bunch of everyday activities, like pushing an object back on a high shelf or sliding a heavy box across the floor, ACE-certified personal trainerWhile you might have heard some people at the gym talk about “chest day,” the best exercises to include in your workout routine aren’t going to be ones thathit that specific area.
“When you push both dumbbells at the same time, your body just wants to get them from point A to point B. Your stronger side might take it through the full range of motion, but the other side might take it on a shortcut,” she says. “It’s really hard for you to notice it on your own until you isolate your sides, and then you’re like, ‘Hold on, I can’t do it on this side.’”, too.
For the triset, perform 12–15 reps of the chest press and triceps extension, and as many reps of the plank shoulder taps as you can complete with good form. Try to complete the triset without resting in between the exercises. Rest for 1-2 minutes at the end of each round. Complete 3–4 rounds. Slowly bend your elbow and lower it back down to the floor. This is 1 rep. Repeat with your left hand, and continue alternating.The dumbbell chest press is a classic “chest day” exercise, and there are tons of ways to modify it. The dumbbell floor press shown here is a great option for at-home routines, but if you have a flat bench available, you can do the move there, too.
Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing each other. Pause here for a second.The close-grip chest press targets the triceps more than the traditional chest press.
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