20 Minute Chest and Back Workout
Print Workout Here
Grab a set of dumbbells Queen, you are going to feel so strong after this workout! Also, can we all just take a moment to appreciate this thumbnail LOL I swear I am not drunk!
What you will need:
- Dumbbells, ideally a set of heavier and lighter
Warm-Up:
- Included in workout.
Workout:
- In today’s workout we have 2 sets. Each set includes 3 moves. You will perform each move for 40 seconds on with a 20 second break. You will repeat set 1 a total of 3 times before you move on to set 2, which you will also repeat 3 times.
Set 1
- Reverse Fly – Grab your lighter set of dumbbells, roll your shoulders back, pull your belly button in and hinge at the hips. Bring the weights in front of you and slowly, while lifting with your elbow (which should be slightly bent) life the weights up and out wide, almost like you’re trying to fly away. Squeeze your upper back, release and repeat.
- Chest Fly – Just like the reverse fly, but this time we are on our back. Bring the weights above your chest with a. slight bend in your elbow. Slowly bring the weights wide out to your side engaging the pecs. With control, bring the weights back up to starting position
- Back Row – Stand back up and get into the same position you were in with the chest fly. This time bringing the weights upwards rather than wide. Pull your elbow up towards the sky and squeeze the mid back tight. Release and repeat.
X 3
Set 2
- Close Grip Chest Press – This move not only targets the chest, but also the triceps. Holding 1 heavy weight or 2 dumbbells pushed together. Bring the weight straight up above your chest. When bringing the weight back down, be sure to keep your elbows in tight to your body to engage the triceps.
- Superman with Lat Pull – On your stomach, perform a classic superman. At the top with your arms wide, pull your elbows back behind you attempting to have them squeeze together. Squeeze the mid back, release and bring the body back down to the floor.
- Classic Chest Press – On your back, bring your dumbbells out wide to your side, having your elbows at an angel. Ideally having your elbows roughly 6 inches lower than your shoulders. Now simply press the weights up above the chest. Return to starting position.
X 3
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make Today Badass,
Kaylie
Loved it!! Feeling good and strong to start my hump day!! Thanks Kaylie!
YAY so glad you were diggin’ it girl
Really good one. Thanks Kaylie :) xo
Yahoo I am so happy to hear that :)
Loved it! My first workout with weights since I injured my shoulder! Perfect workout to begin with! You know I love a good back and chest workout
so glad the shoulder is feeling better babe!!
Thanks lady!
Loved this. Thanks!
Omg my triceps in the closed grip chest press were on ??. I also hate reverse flys, lol.
Great workout though, I’m feeling strong and sore.
feeling strong is the BEST feeling. Glad you were feeling the burn Jenn
Done yay
Happy Thursday! I love upper body workouts because I want to get stronger!
3/3 workouts complete :) I didn’t realize just how much I love working out chest ! Thanks Kaylie
Good thing it’s not hair wash day. I don’t think I would be able to get my arms above my head to do it lol
i was looking for a good arm workout this was great thanks so much!