Dumbbell Push 4.2 | Adapt to Perform
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Dumbbell Push 4.2

Session overview

"Dumbbell Push" is an intense and focused workout that hones in on the upper body's pushing muscles. Using dumbbells as your resistance, you'll engage your chest, shoulders, and triceps to build strength, power, and definition. Perfect for those seeking a challenging upper body routine, "Dumbbell Push" will push you to your limits and help you achieve a well-rounded, strong upper body. Get ready to push yourself and reap the rewards of this empowering workout.

Session details
Whiteboard
Resistance
Push
Total time of workout
60 minutes
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
Super Set 1
1. Dumbbell Shoulder Press
Reps: 12 12 12
Exercise 1

Dumbbell Shoulder Press

Reps
12
12
12
Description

Let's get started by grabbing both your dumbbells and bringing them up to shoulder height with your arms bent and your palms facing forward.

This is the starting position.

From here extend your arms overhead until they are almost locked out, or as high as you can. Keep your palms facing forward throughout the movement.

Once done, return the dumbbells back down safely to shoulder height. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

2. Dumbbell Lateral Raise
Reps: 12 12 12
Exercise 2

Dumbbell Lateral Raise

Reps
12
12
12
Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From here raise your arms up and to the side until you reach shoulder height, or as high as you can, with a slight bend in your elbow.

Once done, return the dumbbells back down safely to your side. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

3. Dumbbell Arnold Press
Reps: 3 x 12 3 x 12 3 x 12
Exercise 3

Dumbbell Arnold Press

Reps
3 x 12
3 x 12
3 x 12
Description

Let's get started by grabbing both your dumbbells and bringing them up to shoulder height with the arms bent and rotate your palms so they are facing you.

This is the starting position.

From here extend your arms overhead, as you do so rotate the dumbbells until the palms are facing forward and until your arms are almost locked out, or as high as you can.

Once done, return the dumbbells back down safely to shoulder height, rotating them back so we return to the starting position. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

4. Dumbbell Front Raise
Reps: 3 x 12 3 x 12 3 x 12
Exercise 4

Dumbbell Front Raise

Reps
3 x 12
3 x 12
3 x 12
Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From here raise your arms up in front of you until you reach shoulder height, or as high as you can, with a slight bend in your elbow.

Once done, return the dumbbells back down safely to your side. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

5. Dumbbell Tricep Extension
Reps: 3 x 12 3 x 12 3 x 12
Exercise 5

Dumbbell Tricep Extension

Reps
3 x 12
3 x 12
3 x 12
Description

Let's get started by grabbing both your dumbbells and bringing them right above your head with a slight bent in your arms and your palms facing inwards.

This is the starting position.

From here bend your arms at the elbow, lowering the hands behind the head.

Once here, return the dumbbells back up above your head. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.