Do you want to up the ante on chest day without stacking more weight plates on the bar? Believe it or not, that’s possible. This three-movement dumbbell workout from trainer Jeremy Scott proves it.
“[The] 3 moves get those pecs popping [and make] light loads go a long way,” Scott writes in a caption of a video showing off the movements. Select a set of light dumbbells you can handle for 20 to 30 dumbbell flys, grab a stopwatch, then work those chest and tris.
Here’s how it works. You’ll perform each of the three movements—dumbbell flys, dumbbell chest press, dumbbell elevated push-ups—for one minute, resting one minute between movements. “The goal is to complete 2 to 3 total cycles,” says Scott.
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🥵Full Range Chest Tri-Set 🥵 3- Moves to get those pecs popping 🍿 ~ making light loads go a long way here. Select a set of DB’s you can handle for DB Flys ~ (50lbs Shown here) The setup: 1 Minute DB Flys 1 Minute Rest 1 Minute DB Bench Press 1 Minute Rest 1 Minute DB Elevated Pushups 1 Minute Rest That’s ☝️ cycle ~ the goal is to complete 2-3 cycles to 🔥 light up the chest-shoulders-triceps. Enjoy 😉 and tag 🏷 me at #jeremyscottfitness if you light up your upper body with this tri-set. #menshealth #47daytransformation #transformation #chestworkout #workout #fitness #personaltrainer #health #fitness #fitfam #86400 #makesuccessmandatory #scottsdale #az #phoenix #arizona #fitfam
Your focus during both the chest flys and press should be to move with the same amount of precision and control as Scott. That means your main cue should be to squeeze. A tight core will give you the stability you need to move the weight, then squeezing with your pecs at the top of both exercises will be a key to stimulating muscle growth. Take more form tips from this guide to chest flys.
Next up is the elevated dumbbell pushups. Set up for this move by flipping both weights onto their head, and position them directly under your shoulders. Balance one palm on each head, then lower until your shoulder grazes the weight. To own this movement squeeze your glutes and abdominals the entire time to keep your hips from sagging and putting under strain on your shoulders and lower back.
The smaller and lighter the weights you use here, the harder it will be to execute the move without toppling over. Scott used 50s throughout the entire circuit, including this move. So, even if you went lighter for the previous two movements, don’t hesitate to go bigger here.
Another option, which is what most people should ultimately choose to do: stick to standard pushups. You won’t have to worry about your balance, and you’ll keep your movement to a safer range of motion.
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