The No-Bench Dumbbell-Only Workout That Builds Upper Body Muscle

No Bench? No Problem: Dumbbell-Only Upper Body Workout

When you’re caught without a bench but still want to keep your gains coming, a dumbbell-only workout is the perfect solution. This routine targets your chest, back, shoulders, and arms, all in under 40 minutes. So, grab your dumbbells and let’s dive in.

How to Do the No-Bench Dumbbell Upper Body Workout

Warm up as needed and set a timer for 40 minutes. Cycle through as many quality rounds of the following seven-move dumbbell circuit as possible, resting only as necessary to maintain proper form.

Each exercise comes with a suggested rep range, depending on your dumbbell weights. Aim for the higher end of the range and keep track of your reps throughout the 40-minute session. The last two exercises are ‘AMRAPs’ – do as many reps as possible until your muscles are screaming.

Your aim for next time? Beat your previous scores for each exercise, ensuring progressive overload and muscle growth.

1. Dumbbell Floor Press (6-12 reps): Lie on your back with knees bent and feet flat. Press dumbbells above you, lowering until upper arms touch the floor, then press explosively back up.

2. Renegade Row (12-20 reps total): From plank position on dumbbells, row one dumbbell towards hip, alternate sides. Each side counts as one rep.

3. Push-Ups on Dumbbells (10-15 reps): Maintain plank position on dumbbells, lower chest to floor, then push explosively back up.

4. Hang Power Cleans (6-12 reps): Stand holding dumbbells, hinge at hips to lower to knees, then stand up with a slight jump, pulling dumbbells to shoulders.

5. Push Press (or Strict Press) (6-12 reps): Keep dumbbells on shoulders after cleans. Dip at knees and press overhead, using legs for power if needed.

6. Single Dumbbell Bicep Curl (AMRAP): With one dumbbell, curl upwards with minimal momentum, squeezing at the top, then lower under control and repeat.

7. Lying Single Bell Crush Extension (AMRAP): Lie flat holding a single dumbbell with both hands above chest. Bend elbows to lower dumbbell towards head, then extend explosively back up.

With this no-bench, dumbbell-only workout, you can keep your upper body gains on track anytime, anywhere. So, embrace the pump and let those muscles grow!

Build muscle all over and boost your metabolism in just 40 minutes with this full-body dumbbell workout

If you’re pressed for time but still want to build strength and boost your metabolism, you’re in luck. This high-intensity dumbbell workout targets your entire body and strengthens your core, all in just 40 minutes.

You don’t need an extended gym session for this; a pair of appropriately challenging dumbbells will suffice. It’s crucial to maintain proper form, so choose weights that challenge your muscles without compromising technique.

For those who prefer home workouts, investing in adjustable dumbbells is wise. These versatile weights allow you to adjust loads between exercises or gradually increase resistance as you progress.

Now, armed with your weights, you’re ready to tackle this dynamic routine from personal training experts Tiff x Dan. It’s a no-repeat workout, ensuring variety and engagement throughout. Unless specified, each exercise is performed only once, with left and right variations where applicable.

Tiff x Dan’s approach emphasizes a balanced workout, targeting shoulders, back, legs, chest, and arms across different sections of the session. The format is simple: exercise for 50 seconds, rest for 25 seconds, and move on to the next exercise. Focus on maintaining proper form by following Dan’s demonstrations closely.

This style of workout, known as high-intensity resistance training (HIRT), maximizes muscle engagement and elevates heart rate, resulting in efficient energy expenditure and metabolic boost. Compound exercises are incorporated to engage multiple muscle groups simultaneously, enhancing workout efficiency compared to isolation exercises.

Whether you’re a novice or seasoned lifter, expect to experience delayed-onset muscle soreness (DOMS) in the days following this full-body routine. This soreness indicates muscle fiber repair and growth.

To support recovery, prioritize a balanced diet rich in protein, incorporate yoga stretches to enhance blood flow to muscles, and ensure adequate high-quality sleep, which can be tracked using fitness devices like the Oura Ring. By attending to these aspects, you can optimize your recovery and maximize the benefits of your workout.

When you’re unable to hit the gym, whether due to crowded equipment or a preference for home workouts, there’s still a path to sleeve-stretching triceps. Forget endless bicep curls; it’s time to focus on the oft-neglected triceps, which contribute significantly to overall arm size. Strengthening these muscles not only enhances aesthetics but also boosts performance across various exercises, from bench presses to push-ups.

The good news? You don’t need a fancy gym setup to achieve impressive arm gains. Simple dumbbell tricep exercises can work wonders, and we’ve curated eight of the most effective moves for you.

Understanding the Triceps Muscles:

The triceps consist of three heads – the long head, lateral head, and medial head – running along the back and side of your upper arm. These muscles primarily function to extend and straighten the elbow, acting as antagonists to the biceps.

Benefits of Dumbbell Training:

Dumbbells are indispensable tools for building size and strength, offering unparalleled versatility and range of motion. Unlike barbells, they allow unilateral training, which helps correct muscle imbalances and fosters a balanced physique.

Additionally, dumbbells are portable and space-efficient, making them ideal for home workouts. Investing in adjustable dumbbells ensures you’re equipped to pump up those triceps whenever and wherever.

8 Best Dumbbell Tricep Exercises:

1. Close Grip Dumbbell Bench Press

2. Laying Tricep Extension

3. Laying Single Dumbbell Crush Extension

4. Overhead Single Arm Dumbbell Tricep Extension

5. Single Dumbbell Tricep Extensions

6. Close Grip Dumbbell Floor Press

7. Close Grip Push-Up on Single Dumbbell

8. Rolling Tricep Extension

Best Dumbbell Tricep Workouts:

Whether you’re aiming for a full-body workout or a targeted tricep finisher, we’ve curated the perfect routines to pump up those guns and add serious mass to your arms. Say goodbye to gym dependence and hello to sleeve-busting triceps with these dumbbell-centric workouts.