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Dumbbell Week

Monday · Upper body

Chest + Shoulders + Triceps

Start workoutBack to the week
Exercises
6
Sets
20
Minutes
~45

The order, 6 exercises

  1. 01 / 06

    Dumbbell Floor Press

    4 sets × 10–15

    • Main target: Chest
    • Also works: Triceps
    • Also works: Shoulders
    How to do it
    1. 1Lie on the floor with knees bent and a dumbbell in each hand at chest level, upper arms about 45° from your torso.
    2. 2Press both dumbbells up until your arms are straight over your chest.
    3. 3Lower slowly until your upper arms touch the floor.
    4. 4Pause for a second, then press again.
    Full guide with form tips
  2. Seen from above

    02 / 06

    Dumbbell Fly on Floor

    3 sets × 12–15

    • Main target: Chest
    • Also works: Shoulders
    How to do it
    1. 1Lie on the floor holding dumbbells above your chest, palms facing each other, elbows slightly bent.
    2. 2Open your arms out to the sides in a wide arc until your upper arms touch the floor.
    3. 3Squeeze your chest to bring the dumbbells back together over your chest.
    Full guide with form tips
  3. Front view

    03 / 06

    Dumbbell Shoulder Press

    4 sets × 10–15

    • Main target: Shoulders
    • Also works: Triceps
    How to do it
    1. 1Stand or sit tall with dumbbells at ear height, palms facing forward.
    2. 2Press straight up until your arms are fully extended.
    3. 3Lower back to ear height over about 3 seconds.
    Full guide with form tips
  4. Front view

    04 / 06

    Dumbbell Lateral Raise

    4 sets × 12–20

    • Main target: Shoulders
    • Also works: Traps
    How to do it
    1. 1Stand with dumbbells at your sides and a soft bend in the elbows.
    2. 2Raise your arms out to the sides, leading with your elbows, until they reach shoulder height.
    3. 3Lower slowly over 3 seconds.
    Full guide with form tips

  5. 05 / 06

    Overhead Triceps Extension

    3 sets × 12–15

    • Main target: Triceps
    • Also works: Shoulders
    How to do it
    1. 1Hold one dumbbell with both hands overhead, arms straight.
    2. 2Bend your elbows to lower the dumbbell behind your head.
    3. 3Straighten your arms to return to the top.
    Full guide with form tips

  6. 06 / 06

    Dumbbell Front Raise

    2 sets × 12–15

    • Main target: Shoulders
    • Also works: Chest
    How to do it
    1. 1Stand with dumbbells in front of your thighs, palms facing down.
    2. 2Raise one or both arms forward to eye level.
    3. 3Lower slowly back to your thighs.
    Full guide with form tips
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