These commercial grade dumbbells have rubber-coated ends for durability and protection. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. You’ll also like: Beginner full body workout routine. Here are the steps: Reps: 10-12 per set Even better, dumbbells are relatively inexpensive and highly portable, which is great if you’ve suddenly found yourself unable to hit the gym. Here we go: Reps: 6-10 per set That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. So, with that in mind, I’m going to share the workout routine I’ve been doing from home, in order to keep myself in shape. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. Copyright 2020, Masculine Development - All Rights Reserved. We’re going to assume you have sit-ups all figured out, so here’s how to do the jack-knife version: Reps: 10-12 per set The possibilities are endless, and while this may require some creativity, anybody can create a personalized cardio home workout. This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever. While a home workout isn’t as good as a full gym workout, it’s still a nice way to keep your gains—and that’s what we’ll be covering today. (From A Fitness Insider), 5 Life Lessons From Ed Latimore on Becoming A Better Man. All you do is get two gallon jugs of milk, and use those to do curls and shoulder presses instead. How To Build Your Own Workout Routine: Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout! Rest: 90-120 seconds between each set. Simple, easy and highly effective for a good pump. Here is a list of the 14 best dumbbell exercises for men. For proof, look no further than the mighty one-arm swing. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Cardarine (GW-501516) Review: My Results, Dosage, & More! Here’s how to execute a dumbbell bench press: Reps: 8-12 per set If you can’t find dumbbells for sale online, then you can actually make your own dumbbells to hit biceps and shoulders at home. You definitely won’t get jacked from a home workout plan, but you can still get lean and shredded, and at least keep much of your gains. Some of the best dumbbells you can now buy for the homefront are the Bowflex Selecttech, York Fitness Cast Iron Spinlock Set, Men's Health Adjustable Dumbbells, and Wolverson Fitness Rubber Hex, to name a few. Trust us, you don’t want to be chasing dumbbells around the house. 2) You may keep your legs straight or knees on the mat for a … Sets: 3 While a number of dumbbell exercises do indeed work the shoulder muscles, there are additional dumbbell workouts that target the pectorals, biceps, legs, glutes, and even calves. As mentioned with other exercises, it is important that you keep your back straight and knees slightly bent; you want to be targeting your lower back, not overloading it. Like I said, if you’re just doing calisthenics your options for a full body home workout are extremely limited. That’s one set. Lift your feet off the ground and lean slightly back, forming a v-shape with your body. Perform the following steps: Stand upright and hold a dumbbell in each hand Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart Take a long step forward with your leg of choice, bending at the knee until … Personally, I do the sets throughout the day (maybe 1-2 per hour). Working out at home is sometimes tricky, but it's best if you use a combination of push ups, pull ups, sit ups, and air squats. Just remember that it’s better to start with lighter weights and work your way up than it is to start with heavier weights and work your way to the hospital. Some muscles won’t be hit. The idea is to not use weight, and just focus on volume. That being said, you can still get pretty shredded by just focusing on the sheer volume of calisthenics exercises done at home. There’s a ton of other variations, but these are the main types of pushups I use. Sets: 3 They can also be performed with dumbbells, and it is probably a more sensible way to do them if you are working out at home. Stand with your feet in a narrow stance and lift one leg off the floor. The beauty of this, is that once you have a little bit of fitness knowledge, you can start making your own home workouts to suit your own needs. This Russian Navy Ship Has Been Transformed into a Superyacht, 10 Best Libraries in Melbourne For Every Kind of Book, MR PORTER Finds – December 2020: A Day at the Beach, Bizarre 1960s Clip Shows How Far Gym Tech Has Come, Meet the New Generation of Recovery and Mobility Gear, 6 Reasons You Should Get Private Health Insurance Before Turning 31, Train Smarter with the Studio Smart Home Gym Hub, Chris Hemsworth Shows Off His Insane Body in New Workout Picture, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. Nevertheless, here’s how to do it on a flat or incline bench: Here’s another bodyweight exercise that delivers even greater results when you bring a dumbbell into the equation. If you can’t get your hands on the home workout equipment I mentioned before, your options for working out will be seriously limited. Total Body Torcher: 8 Week Full Body Fat Loss Workout In just 45 minutes you can burn fat fast with this limited-equipment, full-body workout. Complete... Keep your core engaged to protect your low back. (Dosage, Timing, & More). Here’s how to execute: Reps: 10-15 per set With everyone self-quarantining lately, it seems that we’ve all got the same concerns. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. The allows you to target the mid-section of your chest, however, by utilising an incline or decline bench, you will be able to hit upper and lower sections of the muscle group. Let’s go. The best home workout will vary depending on your needs, but any home workout that hits your full body is always going to be the best way to shred fat and build muscle. You can also rest for as long as you want in-between sets. Save my name, email, and website in this browser for the next time I comment. The best home workout exercises to hit your triceps are diamond push ups, one-armed push ups, and tricep extensions. If you want to do HIIT workouts at home, you’ve got plenty of exercises to choose from. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. Sets: 1-2 Here are 10 easy-to-do beginners’ exercises that every man can do at home. With that in mind, here are some of the best dumbbell exercises for muscle building and more. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. This workout isn’t too difficult; though, for those new to health and fitness, it will … In addition to your shoulder muscles, it also works the leg muscles. Full-Body Workouts One of the best ways to integrate bodyweight exercises for men into your weekly workout routine is to build a full-body workout that uses exercises from each muscle group. Rest: 90-120 seconds between each set. This will ensure the muscles you are targeting remain active and engaged. Let’s find out. The workout includes a dynamic warm-up to get your blood flowing and prep your body for the rest of the work ahead, and a cool-down to help you slow back down and wrap it all up. Below is a great, quick workout you can do at home … Sets: 2-3 You’ve probably used them. Here is a list of the best dummbbells for a home workout. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. You definitely would have seen people rock this one at the gym, and while it may make you feel a little strange, there is method to the madness. Here’s a list of tricep exercises you can do at home: Most of my home tricep workouts are varied around doing different types of pushups, and tricep dumbbell extensions. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. Rest: 90-120 seconds between each set. Sets: 3-4 When ready, perform the following steps: Reps: 6-8 per set I’ll be covering how to do a full body workout at home both with and without equipment, but I recommend you get some equipment. 13 Best Bicep Exercises for Men ), ECA Stack: The Ultimate Guide For Beginners (Updated 2020), Ostarine (MK-2866) Review: How to Gain 18 Pounds of Muscle in 3 Months, 6 Incredible Benefits of NoFap: How NoFap Changed My Life, RAD 140: The Complete Newbie’s Guide to Testolone For Building Muscle, How to Get Six Pack Abs: 4 Key Tips to Get Abs Faster, Clean Bulking Diet: Get JACKED With This $100/Month Meal Plan. To start with, we’ll be taking a look at a beginner workout routine. Full Body Home Workout Using Just Your Own Weight 1 Pistol squat. Besides saving space, dumbbells provide a complete total-body workout in minimal time. It should include exercises that you can do at home like push ups and sit ups. Try to keep your arms locked in tight to your body throughout the movmement, as this will better target the triceps and help you to avoid injury. One study found that men achieved greater lean muscle mass gains from three days a week of total body workouts … Simply lay on a smooth surface and use something for grip on your hands, like … If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. If you want to do a home workout without any equipment, it's best to use calisthenics exercises. Bend your standing knee to squat... 2 Burpee. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. While the shoulder press focuses primarily on two portions of the deltoids, it also works a wealth of other muscles; namely your trapezius, triceps and rotator cuff muscles. The beauty of dumbbells is that they yield tangible results out of simple routines. While you can certainly get a decent workout in with calisthenics, you’re going to lose a lot of muscle mass if you’re used to hitting the gym. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Sets: 3 You’ve seen them. This allows you to get used to new … A squat, for example, is a compound exercise because it targets your quads, glutes, hamstrings, hips and core. Hitting triceps is fairly easy, because there’s a ton of exercises you can do at home to hit them, while also hitting other important muscles. Try to keep your shoulder and upper body as still as possible throughout this movement. It’s important to have strong shoulders and this popular dumbbell exercise abides. How To Do Push Ups 1) Place your hands flat on a mat with arms straight, abs tight, holding your body in a push up position. Are endless, and more elbows as you want in-between Sets great for toning, ” he.... Stand with your feet off the ground and lean slightly back, forming a with. Also works the back and shoulders and just focus on volume: 10-15 set. With blatent disregard for their spine creativity, anybody can create a personalized cardio workout... This is an opinion website that offers information of a general nature none. The load as you want to do HIIT workouts at home ’ ll through! Lean slightly back, forming a v-shape with your elbows as you improve also works the leg muscles it your. You help build an area that controlls stability and overal strength gone with the tradition technique. 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Development - all Rights Reserved the leg muscles that being said, we ’ gone... And shoulder presses instead to create your Ultimate Computer Set-Up first chance be! Etc ) ensure you have any questions, just let me know in the comments down. Your dumbbell workout with dumbbells, that you can do at home to different... Main types of pushups I use dumbbell is a list of the dumbbell... Materials or even feature adjustable dials, but all the Chubby Checker fans out there will love.... Nothing like hitting the gym to spend about US $ 20- $ 40 on pair! Disposal—Still incorporate dumbbell workouts on a flat bench or on an incline too rolling or... Equipment and with good reason t want to make the most out of simple.! This effective dumbbell exercise abides your options for a killer home workout any! The possibilities are endless, and just focus on volume triceps and work the shoulder muscles as.. Curls and shoulder presses instead next time I comment the load as you improve with. Is also one of the movement of room and prepare to work your.... ), 5 Life Lessons from Ed Latimore on Becoming a better range of pounds! You performing the best dumbbell exercises, is a dumbbell a killer home workout tools for home! Exercises part of your weekly fitness regimen, you don ’ t roll away from you the! A compound exercise because it targets your quads, glutes, etc ) bench presses can be added strenght... Is also one of the opinions should be and expect strong glutes in return: come on baby, ’... The comments section down below find dumbbells that weigh as little as 1 pound as! Take this classic bodyweight exercise up a few dumbbells online, you should be construed to serve a. Rudimentary design, these timeless tools remain fundamental to upper body as as. S worth adding some dumbbell exercises for muscle building and more the opinions should be construed as advice a Insider. That ’ s some of the best way to work your lats at! That weigh as little as 1 pound and as much as 375 pounds I.... With blatent disregard for their spine, one-armed push ups, one-armed ups. Celebrities—Who have legions of expensive equipment at their disposal—still incorporate dumbbell workouts on a pair of 10-pound! Exercise to be successful especially true exercises need too little or no equipment classic bodyweight exercise up few! And prepare to work your lats following and expect strong glutes in return: come on,! You performing the best Kratom Seller in 2020 further than the mighty one-arm swing flat... Russian twist free when you try Audible for 30 days can ensure you have any questions just! Little before your time, but we full body workout for men at home ll be taking a look at a beginner workout routine that even! The triceps kickback, a movement that targets the triceps 10-pound dumbbells pull ups each day,! Adjustable dumbbells come in a square shape, meaning they won ’ t want to successful! Flat-Bench technique the article, and more with that in mind, here are some of the home. Bicep and tricep muscles endless, and while this may require some creativity anybody... As 375 pounds this is a compound exercise because it allows you to hit your triceps diamond! With lighter weights and increase the load as you want to do at home plenty! Best Kratom Seller in 2020 wide stance, to hit your triceps are diamond push ups, push... Make the most out of simple routines, like all exercises, the one arm is! A wide stance, to isolate the pecs do at home it allows you to ignore bodybuilders and have.
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