Pump up Your Chest and Biceps in Just Two Moves

best chest exercises and workouts
Grab a Chest and Bicep Pump with Just Two Moves

You’ve pushed, pulled and squatted the big weights, you’ve put in the hard yards on the treadmill and you’ve had your nutrition on point all week. You deserve a treat.

No, we’re not talking about emulating one of The Rock’s dubious ‘cheat days’, we’re talking about grabbing a pair of light dumbbells, finding yourself a quiet corner and getting reacquainted with what drew most of us into thee weights room in the first place – a delicious chest and bicep pump.

Our two move finisher guarantees your sleeves will be pushed to the limit, and clocking in at under ten minutes you can justify the pump no matter how time pressed you are.

Grab yourself a pair of dumbbells that you can curl more than ten times, but no more than twenty and work your way through the following muscle-swelling ‘chipper’. Complete all reps of each set before switching movements, resting just as necessary to keep your form tight. Begin with 25 press-ups, before jumping up and performing 25 curls, immediately drop back into press-ups and despatch 20 reps, followed by 20 more curls. Work back and forth between movements, dropping 5 reps each round until you reach a final 5 rep crescendo.

We highly recommend a cool-down walk around the gym, ensuring no one misses the gratuitous pump.

1. Press-up on dumbbell x 25/20/15/10/5

press up, weights, arm, exercise equipment, kettlebell, muscle, chest, dumbbell, joint, physical fitness,
press up, weights, arm, exercise equipment, kettlebell, muscle, chest, dumbbell, joint, physical fitness,

With your hands on the dumbbells, start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lower-ing your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. Repeat

2. Bicep Curl x 25/20/15/10/5

leg, human body, trousers, shoulder, standing, joint, waist, style, barechested, muscle,
leg, human body, trousers, shoulder, standing, joint, waist, style, barechested, muscle,

Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control, fighting them all the way and repeat.

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