However, because you're bent over, your lower back and core get more of a workout.īegin with your feet hip-width apart and hold weights in both hands. Then move immediately to the bent-over rows.Īlternating dumbbell bent-over rows work your lats, the V-shaped muscles in your mid-back that connect your arms to your spine. Lower and repeat 12 times, switch sides and do more 12 reps. Squeeze your back and pull your right elbow up in a rowing motion until it is level with your torso. You can also do this exercise while kneeling or by tipping forward at the hips and bracing your elbow on your thigh to support your lower back.īegin with the weight in your right hand, hanging down towards the floor. To do a one-arm dumbbell row, place your left foot on a step or, if you have a bench, kneel on your left knee with your left hand supporting you. One rep includes both the right and left arms lifting. Lift your right arm back to the starting position and repeat the chest fly with the left arm, again bracing your abs and keeping your left elbow slightly bent.Ĭontinue alternating arms for 12 reps. If you're on an exercise ball, this will be a challenge for your entire core. With your right elbow slightly bent, lower your right arm out to the side and down to just below torso level. Use a slightly lighter weight than the chest press, if needed.īrace your abs to keep your body stable. Lie on a bench or ball and hold your weights over your chest with your palms facing in. Then move right to the next exercise, chest flies. Bend your elbows and lower the weight down until your elbows are just below your torso.įrom here, press the weights halfway up, lower them back down, and then press them all the way up.ĭo 12 reps (each rep includes a half-press followed by a complete chest press). Next, lie back and hold the weights up over your chest without locking your elbows. If you choose a ball, this also challenges your balance, so consider the amount of weight you're using. Verywell / Ben Goldstein 1.5 Chest Pressesīegin this chest press by sitting on a bench or ball with your weights resting on your knees. If your form slips, stop early or switch to a lighter weight. This means the last rep should be doable with good form (but challenging). Use weights that are heavy enough that you can only do the suggested number of reps, but no more. This workout can be completed in 30 to 45 minutes, depending on how many sets you do and how much rest you take between sets. For a harder workout, perform each superset three times. Try not to rest between the exercises.Īim to do each superset once or twice, with a short rest in between sets.

Once your body is ready to exercise safely, perform the exercises in each superset, one after the other, for the number of repetitions indicated. You can do some light-intensity cardio exercise, or you can do warm-up sets of the exercises used in the main portion of the workout. Start this workout by warming up for five to 10 minutes.

Modify or skip any exercise that causes you pain or discomfort. See your doctor before trying this or any other workout if you have any injuries, illnesses, or other health conditions.

Muscular endurance exercises