We don’t blame you if you've skipped a few chest days, but if you’re looking for a quick catch-up session, we’ve got the hook-up.
Two dumbbells, twenty minutes and some floor space is all you need for this AMRAP (as many reps/rounds as possible) assault that will leave your pecs pumped whilst building a bigger back and unshakable core. After a thorough warm-up, set a timer for 20 minutes and work your way through as many rounds as possible of the following circuit, resting only as necessary to keep your form tight and push-ups explosive.
1. Dumbbell Floor Press x 10
Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Explosively press the weights above you, locking out your elbows and squeezing your chest, hard (A). Lower them slowly until your upper arms are resting on the floor (B), pause here for a quick count before repeating.
2. Push-up on Dumbbells x 15
After your final press drop your bells and assume a long arm plank position, with your core tight and hands below your shoulders stacked on top of your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
3. Renegade Row x 20
15 push-ups in the book, keep your hands on your bells and midline tight (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (each row equals one rep)
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