Adjustable Weight Bench Incline Decline Foldable Full Body Workout … The beauty of dumbbells is that they yield tangible results out of simple routines. 16 Best Calf Exercises to Beef up Those Chicken Legs. Start with your right foot on the bench. As you lift, drive your right heel and midfoot into the bench. How to: Stand about two feet in front of a bench; … If you’re looking for anything heavier, you should be going to one of those special gyms because you’re a beast. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. It can help you get a better strength training workout at home. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. You can do a full body and cardio workout … In addition to your shoulder muscles, it also works the leg muscles. Once again, try and remain controlled throughout the movement. Sets: 3 Quickly tap and repeat, switching sides and staying light on your feet. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! It works a host of bicep and tricep muscles. As your left knee comes up, swing your left arm down and your right arm up. You'll see two exercises per body part. © 2020 Man of Many Pty Ltd – Sydney, Australia, 16 Best Calf Exercises to Beef up Those Chicken Legs, Goovis Lite is a Personal 3D Cinema For Your Face, Ducati 2021 Monster is Lighter and More Powerful than Ever, Todd Snyder's $180 Timex Q is an Affordable Classic, Lunaz Electrifies the Classic Range Rover with a $300,000 Upgrade, Moncler's S/S 1952 Collection is More than Just Retro Revivals, Here's to a New Year and a New You in 2021, Buff Dudes Reveal the Worst Beginner Gym Mistakes and How to Avoid Them, 18 Fitness Products to Smash Your New Year's Resolutions, The Best Abs Workout: 11 Must-Do Ab Exercises You Can Do at Home, How to Deadlift: The Definitive Guide to Perfect Form, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. Rest: 90-120 seconds between each set. Here’s how to execute: If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. $76.45. Full-Body Bench Workout Find a bench at a park or the gym and complete this toning circuit. Just be advised that this one is not for beginners and that improper form can render serious damage. You can do it also on decline and incline positions. You’ll find suggestions throughout for modifications that can suit your fitness level. $103.99. $239.94 $204.98. It’s important to have strong shoulders and this popular dumbbell exercise abides. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. Rest: 90-120 seconds between each set. We’re going to assume you have sit-ups all figured out, so here’s how to do the jack-knife version: Reps: 10-12 per set Park Bench Workout To Tone and Tighten Your Entire Body 1. 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