{"id":5308,"date":"2024-08-12T14:35:23","date_gmt":"2024-08-12T13:35:23","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=5308"},"modified":"2024-08-29T11:07:16","modified_gmt":"2024-08-29T10:07:16","slug":"chest-arms-and-core-workout","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/chest-arms-and-core-workout\/","title":{"rendered":"Chest, arms and core workout to pump up your mirror muscles"},"content":{"rendered":"\n

Grab a set of adjustable dumbbells<\/a> and get ready to work your mirror muscles. They’re the muscles that run along the front of your body, including the pecs, abs and quads. You’re going to start off this chest, arms and core workout with a classic compound chest move: the dumbbell bench press. The dumbbell variation is the safer option while social distancing rules prevent someone spotting you on the barbell. And while you’re unlikely to be able to shift as much weight, the dumbbells do allow for greater range of motion and potentially more muscle activation across your pecs.<\/p>\n\n\n\n

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Why you can trust the exercises in Men’s Fitness<\/h3>\n<\/div>\n\n\n\n
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At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

How to do this chest, arms and core workout<\/h3>\n\n\n\n

Once you’ve completed four sets on the bench, you’ll be hitting your entire upper body \u2013 with a particular focus on the lats and biceps \u2013 with eight-rep sets of chin-ups (keep those shoulders pinned back and pull with your back), before moving onto the supersets.<\/p>\n\n\n\n

Each a\/b pairing is to be performed as one set: so taking the close-grip bench and triceps dips as an example, you’re going to do your 10-12 reps on the bench, then immediately move over to the parallel bars\/dip station and pump out your 10-15 reps on there.<\/p>\n\n\n\n

Then you’re going to rest for 60 seconds (stay strict with rest times to keep up the conditioning element) and repeat the process. That pattern is the same for both 4a\/4b and 5a\/5b.<\/p>\n\n\n\n

Exercises in this chest, arms and core workout<\/h3>\n\n\n\n

1. Dumbbell bench press<\/a><\/strong><\/p>\n\n\n\n

2. Chin-up<\/a><\/strong><\/p>\n\n\n\n

3a. Barbell close-grip bench press<\/a><\/strong>
3b Triceps dip<\/a><\/strong> <\/p>\n\n\n\n

4a. Dumbbell hammer curl<\/a><\/strong>
4b. Diamond push-up<\/a><\/strong><\/p>\n\n\n\n

5a. Exercise ball decline push-up<\/a><\/strong>
5b. Exercise ball roll-out<\/a><\/strong><\/p>\n\n\n\n

1. Dumbbell bench press<\/h4>\n\n\n
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Why we like it:<\/strong> Not only are you helping increase strength, endurance and upper-body muscle mass with the dumbbell bench press, you’re also working each arm independently, helping to correct imbalances between the arms.<\/p>\n\n\n\n

Reps:<\/strong> 10-12
Rest:<\/strong> 60 secs
Sets:<\/strong> 4<\/p>\n\n\n\n