- What's going everybody it's your boy,
Tanner Wyman of Barbarian Body.
Today we've got a gruesome at-home dumbbell only,
chest and triceps workout routine.
For reference I'm personally 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 I challenge you
to repeat the work-out two total times.
If you really wanna push it I challenge you
to nail it three total times
and as always be sure to let me know
down in the comment section how far you were able to get.
Let's get straight into this one.
Alright we're going to kick this thing off here
by starting with some standard upper chest flyes.
Dumbbells out nice and wide to the sides here,
bringing them up at the top focusing
and contracting that pec as hard as you possibly can.
We got ten total repetitions ready and go.
(heavy controlled breathing)
So bringing those dumbbells up, focus on using your pecs,
squeezing with your pecs as opposed
to just swinging the weight up with your arms.
Good you'll notice that I've added in sort of
a half of a second of a nice metric hold
at the peak of the contraction just to make the exercise
a little bit more difficult. Four more...
Three...two...
One more...and good.
Hitting the deck here, dumbbells to the side.
We're gonna be getting into some dumbbell squeeze
presses for 15 total repetitions.
Hitting the deck, focus on squeezing those dumbbells
together as hard as you possibly can.
Contract the pec 15.... ready? And go!
Coming down in slow controlled tempo, back up good.
(slow controlled breathing)
Contract those pecs we're not just pressing up.
We're squeezing together eight more.
Six...five...four...three...two...one more. And good.
Dumbbells up here, but we're gonna be getting into
are some half repetition flyes so arms coming down,
gently touch the ground, bring them up about half
of the way, and we get a total
of another 15 repetitions, ready?
Try for the scapula and go!
Now the reason I'm only getting you guys
to only go about halfway is because
that's where the tension is.
That point when you bring those dumbbells actually together,
not as much tension. So to make the exercise more difficult
we stay in the zone where it's more,
where we're able to add more tension on the chest.
10 more. Again squeezing those pecks,
we're not just moving our arms.
Seven...six...five...four...three...two...one more.
And good, dumbbells down for a second.
Next we're gonna be getting into the tape press.
So with both dumbbells up, you're gonna be bringing
them down towards the chest and then flaring
those pinkies back out and we got a total
of ten repetitions here. Ready and... go.
Coming down slow and controlled, touch the chest,
back up. Nine...eight...seven...six.
Letting those elbows flare out to the side there.
Five...four...three...two...doin' good. One more.
And good, dumbbells down for one second.
Next we're gonna be getting into some skull crushes here.
Bringing the dumbbells down with the tops
of the dumbbells, just touch the tops of your shoulders,
and then right back up. Elbows shoulder width apart.
Ready and go coming down slow and controlled.
Keep the tension on those triceps.
Eight...seven...six...five...
control the weight, use the tension
or create the tension from your triceps.
Keep it there the entire time.
Minimize the role momentum plays.
Two more...last one...and good.
Tossing the dumbbells down.
Just gonna quickly move my shirt here.
Bringing those dumbbells little bit more narrow
than shoulder-width apart we're gonna be getting
some close grip push ups here. Finish off the chest.
Finish off the triceps. We got a total of 15.
Ready and go.
(heavy controlled breathing)
Ten...breathin' push.
Five more...four...three...two...one more...and good.
Whew so there you guys go. That concludes the first round
of this chest and triceps home dumbbell workout routine.
As always if you guys want to push yourselves,
I challenge you to repeat the workout two total times.
If you really want to push it I challenge you
to nail it three total times and be sure to let me know
down in the comment section how far you were able to get.
If you guys enjoyed the video then be sure to smash that
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that you will not want to miss.
Thank you so much for joining me guys.
I'll see you all in the next video.