The key? It’s heavy on single-arm work.
, too. As you push each dumbbell, your core muscles have to fire to keep your body from rotating in the opposite direction, Fagan says.
“You’re combining the ‘push’ muscles with core stability and core strength in the workout,” she says. The dumbbell chest workout starts with alternating-arm versions of the most challenging, compound moves—the chest press and shoulder press—in a superset. You’ll keep the rep range lower here than throughout the rest of the workout, so don’t be afraid to challenge yourself with heavier weight .
Then you’ll finish with a triset. You’ll hit your chest and triceps with a close-grip chest press, go right into shoulder taps—which work your chest with an isometric contraction while you hold yourself up in a high plank—and end with overhead triceps extension, which isolate the muscles in the back of your arms that also fire in all pressing movements.The WorkoutTwo sets of dumbbells: one heavier and one lighter. You can challenge yourself with heavier weight for the first superset.
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