Best Beginner Chest And Tricep Workouts With Dumbbells

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.

How to do it

1. Stand with feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand and hinge forward at your hips until your torso is at a 45-degree angle, keeping your back straight.
3. Bend your elbows and position your arms behind you, so dumbbells are under your elbows.
4. Push the dumbbells back by straightening your arms, squeezing your triceps at the end of the movement.
5. Pause briefly, then slowly return to the starting position while keeping tension in your triceps.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

The Seated Tricep Press is an exercise that strengthens your triceps by using a dumbbell. It helps improve your range of motion by pressing the weight overhead, adding variety to your workouts.

How to do it

1. Sit upright on a bench with your feet shoulder-width apart.
2. Hold a dumbbell vertically at chest height with palms facing up.
3. Brace your core and press the dumbbell overhead, keeping elbows forward.
4. Lower the dumbbell behind your head until your forearms touch your biceps.
5. Lift the dumbbell back to the starting position.

The Single Arm Dumbbell Tricep Extension is an exercise that focuses on your triceps using only one arm. This helps improve strength balance between both sides while challenging your stability.

How to do it

1. Sit on a bench with a strong core.
2. Hold a dumbbell in your left hand with your palm facing forward, lifting it over your left shoulder.
3. Keep your upper arm straight up and bend your elbow to lower the dumbbell behind your head.
4. Lower until your forearm touches your bicep, then lift it back to the starting position.
5. Repeat on the opposite side with your right arm.

The Standing Dumbbell Tricep Extension is an exercise that strengthens your triceps while standing, adding a bit of instability to the movement. This variation helps improve overall strength and is great for beginners wanting to enhance their arm strength.

How to do it

1. Hold the head of a dumbbell with both hands, palms facing each other.
2. Stand with feet hip-width apart and slightly bend your knees.
3. Raise the dumbbell behind your head, with palms facing up.
4. Engage your core and keep your back straight.
5. Extend your arms to lift the dumbbell overhead, keeping your wrists straight.
6. Pause for a moment at the top.
7. Slowly lower the dumbbell back behind your head, maintaining tension in your triceps.

The Incline Dumbbell Squeeze Press is a great exercise to strengthen your upper chest, shoulders, and triceps. By using an incline bench and squeezing the dumbbells, you can effectively work your muscles while maintaining tension in your chest.

How to do it

1. Set the bench to a 45-degree incline.
2. Hold a dumbbell in each hand with palms facing in, resting them on your chest.
3. Press the dumbbells together as you extend your arms above your chest.
4. Squeeze the dumbbells as you lower them back to the starting position.

The Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.

How to do it

1. Lie flat on a bench with a dumbbell in each hand, palms facing in, resting on your chest.
2. Press the dumbbells together and raise them above your chest, extending your arms.
3. Keep pressing the dumbbells together as you lower them back to the starting position.

The Dumbbell Larson Press is a chest exercise that targets your chest, shoulders, and triceps without using your legs for support. By elevating your legs, you focus more on upper body strength and stability, helping improve your bench press form.

How to do it

1. Hold a dumbbell in each hand.
2. Lie back on a flat bench with your legs extended and toes pointing up.
3. Position the dumbbells wider than shoulder-width, palms facing your feet.
4. Keep your head, shoulders, and hips on the bench.
5. Press the dumbbells above your chest, engaging your chest muscles.
6. Pause at the top, then slowly lower the dumbbells back down.

The Leg Raise With Dumbbell Pull Over is a workout combining a leg raise and a dumbbell pull over. This exercise works your core, shoulders, and back, helping to improve strength and stability.

How to do it

1. Hold a dumbbell with both hands, gripping the head firmly.
2. Lie back on a flat bench with the dumbbell resting on your chest.
3. Lift your legs off the ground, extending them straight up.
4. Move the dumbbell overhead, keeping your arms straight up from your shoulders.
5. Engage your core and press your back against the bench.
6. Lower your arms and legs together towards the floor in a controlled motion.
7. Pause briefly at the bottom, then pull the arms and legs back up to the starting position.

Around the Worlds is an exercise focused on strengthening the shoulders and chest. You will move dumbbells in a circular motion above your head, helping improve arm mobility and muscle activation.

How to do it

1. Lie on your back on a bench with feet under your knees.
2. Hold a dumbbell in each hand beside your hips, palms facing up.
3. Raise the dumbbells in a circular motion above your head while keeping your elbows slightly bent.
4. Lower the dumbbells back to the starting position and repeat.

The Alternating Dumbbell Bench Press is a chest exercise that works your pecs, shoulders, and triceps. It involves lifting one dumbbell at a time, helping to improve balance and strengthen your core. This exercise also helps enhance muscle endurance by keeping the muscles under tension longer.

How to do it

1. Lie on your back on the bench with your shoulder blades squeezed together and feet flat on the floor.
2. Keep your head, shoulders, and butt on the bench.
3. Hold a dumbbell in your left hand above your chest.
4. With your core tight, extend your left arm straight up at a 45-degree angle from your body.
5. Lower the dumbbell back to the starting position while exhaling.
6. Switch to your right arm and repeat.

The Incline Svend Press is an exercise designed to strengthen the upper chest and shoulders. By pressing two weights together while on an incline bench, you enhance muscle activation in your chest.

How to do it

1. Sit on a 45-degree inclined bench with your feet shoulder-width apart.
2. Hold a weight plate with both palms just above your chest.
3. Press the plate up towards your chest and keep pressure on it with your palms.
4. Slowly return the plate back to the starting position.