This Dumbbell Core Crusher Workout Builds a Big Chest, Back and Arms

Andrew Tracey
·2-min read

From Men's Health

Get ready to dust off your dumbbells and hit the deck. In this home workout, the protocol takes you from the floor to the ceiling, with a hefty dose of upper-body pumping movements that will challenge your core stability, helping you to build a hardy set of abs, whilst blasting your chest, back and shoulders for good measure.

Working in an ‘AMRAP’ (as many reps as possible) format, you’re going to set a timer for 30 minutes and work your way around the circuit as many times as you can. Your ‘score’ is the total number of reps you achieve before the buzzers goes off. Keep track of your numbers and aim to beat them next time to guarantee progress.

1) Press-Up on Dumbbells x 10

(A) Your hands on the dumbbells, start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out.

(B) With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor. Push back up explosively until your elbows are fully extended. If you only have one ‘bell, perform regular push-ups.

2) Renegade Row x 10 each arm

(A) After your final squat, drop into a strong plank with one hand on your dumbbell.

(B) Shifting your weight onto your left hand, row the right dumbbell towards your hip. Pause briefly, then lower. Alternate each rep. If you're working with one dumbbell, do ten on one side and then switch over.

3) Hang Clean x 10

(A) Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees.

(B) Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders. Stand up straight, then lower under control to your sides and repeat.

4) Push Press x 10

(A) Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core.

(B) Dip at the knees and use your legs to help press your dumbbells overhead. Lower under control to your shoulders, dipping your knees for the next rep.

Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

SIGN UP

Love what you’re reading? Enjoy Men’s Health magazine delivered straight to your door every month with Free UK delivery. Buy direct from the publisher for the lowest price and never miss an issue!

SUBSCRIBE

You Might Also Like