- What's goin' on, everybody?
It's your boy, Tanner Wideman of BarbarianBody.
Today we've got another gruesome at home,
dumbbell only, chest pectoral workout routine.
For reference I'm always gonna be using
a pair of 25 pound dumbbells.
We're gonna be going through the first round
right here together, if you guys wanna push yourselves,
try and repeat the workout two total times,
if you're really crazy,
be sure to try it three total times.
And as always, let me know down in the comments
section how far you were able to get.
Let's get straight into this one.
Okay, we're going to begin this workout routine
by hitting the upper chest.
We're gonna be doing some upper chest flys.
So with the dumbbells out to the side view,
you're gonna bring them both simultaneously,
together touch at top,
and bring them down slow and controlled.
Focus on contracting that chest every time
you bring those dumbbells up.
And we got a total of 10.
Let's get into this thing, ready?
And go!
(breathing) Nine.
(hard exhale) Eight, shorten that pec.
Squeeze that pec.
It's where we want to keep our mind right now.
(hard exhale)
Five.
(hard exhale)
Four.
(hard exhale)
Three.
(hard exhale)
Two.
(hard exhale)
One more.
And good.
That's really gonna help you
to develop that upper chest.
Now we're gonna be hitting the deck here,
we're gonna be getting some dumbbell squeeze presses.
So hitting the deck, focus on retracting
that scapula.
So we can activate the chest as much as possible.
Keeping the dumbbells together,
squeezing them, coming down the dumbbells
touch the chest,
back up,
really focus on contracting the pec
through the entire range of motion.
We've got 15 total repetitions.
Ready?
And go.
(hard exhale)
Squeezing those pecs as hard as you possibly can.
You're not just thinking about squeezing
and crushing the dumbbells,
but crushing your pecs too,
by trying to contract them as hard as possible.
Ten.
(hard exhale)
Nine.
(hard exhale)
Seven.
Six.
Five.
Four.
Three.
Two.
One more.
And good.
Rest here for a second,
maintain this position.
Next we're gonna be getting into some
dumbbell half flys.
So, again focus on keeping the scapula retracted.
We're gonna bring those arms down,
let them gently touch the ground.
You're coming up,
you're not getting a full repetition where the
dumbbells would touch.
This point right here there's not much
tension on the chest.
Rather, you're gonna stop just before that,
keeping about 8 to twelve inches in between
each dumbbell.
And we got a total of 12 repetitions here.
(hard exhale) Ready?
And go.
Coming down nice and slowly,
focus on that eccentric,
and then half of the distance.
Just leave about 8 to twelve inches
between those dumbbells,
again, contracting the pec.
We're not just using the arms here.
That's gonna help you to get that
mind muscle connection.
(hard exhale)
Eight.
(hard exhale)
Seven.
Shortening the pec.
Six.
(hard exhale)
Five.
Four.
Three.
Two.
One more.
And good.
Perfect.
Next, we're gonna be getting into
some of the good old 3 second eccentrics here.
So position the dumbbells
right beside each other.
We're gonna get into a pike position here,
butt up, you're gonna bring
forehead down to the ground, and coming back up.
We're gonna come down for a tempo of three seconds.
One two three.
And then back up.
And we got a total of 10 repetitions here.
(hard exhale)
Ready?
And go.
(hard exhale) Again, contracting the pec.
This is really gonna help us hit the upper
division of the chest right here.
Six.
Five.
Four.
Three.
Two. (hard exhale)
Last one, and good.
Alright, now to finish it off here
we got a fun one here.
Plyometric pushups.
So intertwining the ankles here,
pivoting from the knees,
you're gonna be coming down,
elbows nice and tight.
Coming up, try and get those hands off the ground
for each repetition.
And we got a total of 15 reps.
(hard exhale) Ready?
And go.
(hard exhale)
Twelve. (hard exhale)
Ten.
Breathing all the time.
(hard exhale)
Five.
Four.
Three.
Two.
One more.
And good.
So there you guys go.
That concludes the first round of this
pectoral or chest dumbbell only
home workout routine.
If you guys wanna push yourselves,
I challenge you to try to repeat the workout
2 total times.
If you really wanna push it, I challenge you
to nail it 3 total times.
And be sure to let me know down in the comments
section how far you were able to get.
If you guys enjoyed this video,
be sure to smash the like button down below.
And also be sure to subscribe
for weekly workout tips and nutrition tips
that you will not want to miss.
Thank you so much for joining me guys,
I'll see you all in the next video.