This No-Fuss Workout Blasts Your Chest and Back, Even When The Gym's Rammed

Andrew Tracey
·2-min read
Photo credit: Eva-Katalin - Getty Images
Photo credit: Eva-Katalin - Getty Images

It feels good to be back in the gym, doesn't it? But with everyone headed back in their droves for a fitness fix- it can seem like kit is hard to come by, especially during peak hours.

All you need for this upper body-building beast of a workout is a pair of dumbbells and a quiet corner.

Get suitably socially distanced, set a timer for 20 minutes and work your way through the following circuit as many times as possible, resting only as necessary to keep your form sharp.

Make a note of your total finishing reps, and aim to beat this the next time you opt for this no-fuss, pump fest.

1) Bent Over Row x 10

Grab your dumbbells and stand up tall- hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start.

2) Dumbbell Floor/Bench Press x 10 reps

Next, hit the floor or grab a bench if one’s available. Lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up.

3) Renegade Row x 10 (each side)

Flip over into a strong plank position with your hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower back to the ground, repeat on the opposite side for a total of 20 reps.

4) Press-Up on Dumbbell x 20

After your last row, remain in your plank position with hands on your bells (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. (If you only have one ‘bell, perform regular push-ups)

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