Do you miss your gym yet? All that equipment? All that sweat? All the standing around, waiting for top-heavy men to relinquish the bench press?
Nope, us neither. At least, not now that we've got this home chest workout from PT Bradley Simmonds, which requires nothing more than a set of dumbbells (or, failing that, anything a bit heavy) and some floor space. Work through the whole thing to sate your gym cravings, as required.
Strongology Smart Dumbbell
The Workout
This workout comes in three sections – a press-up circuit, to fatigue your pecs and arms, followed by a series of weighted moves that build muscle. Rest as needed and pick a sensible weight – the key here is to complete every set and rep with good form. As your PE teacher would put it, if you're cheating, you're only cheating yourself.
Press-Up Circuit
Work through all your reps of each exercise in order, without rest, then take a 60-second breather after the diamond press-ups before doing the whole thing again. After three rounds, move onto the weight moves.
- Press-up x10
- Declined press-ups with feet on a chair x10
- Diamond press-ups x10
Weighted Moves
Assuming that you don't have a weights bench handy, the first three moves should all be performed lying flat on the ground, with a pair of dumbbells or kettlebells in your hands. Perform three sets of each exercise, resting as needed, before moving onto the next one. If you've only got a light pair of dumbbells, add more reps. If they're too heavy to get through all your reps, start with two sets then work up.
- Dumbbell floor press x10
- Dumbell flyes x10
- Dumbbell hex press x10
- Seated on the floor shoulder press x10
- Dumbbell grip press-ups x10
Arms Finisher
You should be feeling pretty knackered by now. So let's work your arms until they can't work no more. This pair of finishing moves will exhaust every muscle fibre, which means more growth. Which is a good thing. Promise.
OK, now go have yourself a rest. You've earned it.
Like this article? Sign up to our newsletter to get more delivered straight to your inbox
Need some positivity right now? Subscribe to Esquire now for a hit of style, fitness, culture and advice from the experts
