The article discusses a 30-minute chest and tricep workout that can be done at home using only dumbbells, without the need for a bench. The workout is described as being suitable for beginners or those who prefer to exercise from the comfort of their home.
The article begins by emphasizing the importance of warming up before starting the workout. It suggests performing some light cardio exercises such as jumping jacks or jogging in place for 5-10 minutes, followed by some dynamic stretches for the chest and triceps.
The main workout consists of four different exercises targeting the chest and triceps muscles. The first exercise is the chest press, where the person lies on a mat and holds the dumbbells above their chest, then lowers them slowly towards the chest and pushes them back up. The article recommends performing 3 sets of 12-15 repetitions for this exercise.
The second exercise is the dumbbell fly, where the person lies on their back and holds the dumbbells above their chest with their arms slightly bent. They then lower the dumbbells out to the sides until they feel a stretch in their chest, and then bring them back up to the starting position. Again, 3 sets of 12-15 repetitions are recommended.
The third exercise is the tricep kickback, where the person bends forward at the waist and holds the dumbbells with their arms bent at a 90-degree angle. They then extend their arms back, keeping the upper arms stationary, and squeeze the triceps at the top of the movement before returning to the starting position. The article suggests performing 3 sets of 12-15 repetitions for this exercise as well.
The final exercise is the tricep skull crusher, where the person lies on their back and holds the dumbbells above their chest with their arms extended. They then slowly lower the dumbbells towards their forehead while keeping their elbows stationary, and then push them back up. Again, 3 sets of 12-15 repetitions are recommended.
The article concludes by reminding readers of the importance of proper form and breathing during the exercises, and suggests cool-down stretches for the chest and triceps muscles. It also recommends taking a day of rest between workouts to allow the muscles to recover and grow.
Overall, the article provides a comprehensive 30-minute chest and tricep workout that can be easily done at home using only dumbbells, making it accessible to a wide range of individuals.