I'm a minimalist kinda guy. I don't like using a ton of exercises
in my workouts. The more exercises one has to do, the more time is
spent in the gym. I like my workouts short and sweet!
This is why I narrowed down to 4 incredible exercises you will need to build a rock solid body. Keep in mind, however, that these are dumbbell-only movements:
#1 - Dumbbell Floor Press
I like the floor press over the bench press because it's harder. You get more tricep activation, and need to use raw strength to get the weight up. They emphasize the lockout portion of the bench press, so the movement will help you with your bench press as well.
To perform this exercise, lie on your back with your knees bent. Grab the dumbbells, and position them so that your elbows are perpendicular to the floor, and dumbbells are in line with your shoulders.
From this position, press the dumbbells out over your body until the dumbbells are almost touching.
Pause briefly and return to starting position.
Make sure to keep your core tight during the entire movement.
#2 - Suitcase Deep Squat
The term suitcase refers to holding the dumbbells out to your sides as if you were holding a suitcase. To perform this movement:
Stand with feet shoulder width apart, and dumbbells out to your sides. Keep your head and chest up, and eyes forward.
Push your hips back, just like you would do in a regular squat. Keep your core tight as you bend your knees and go down as low as you can.
Keep the weight on your heels as you go down. Pause, then reverse position. This is one repetitions.
#3 - Dumbbell Military Press
The military press is the ultimate measure of upper body strength. It is also a great shoulder and arm builder. To perform the movement:
Stand with your feet shoulder width apart. Bring the dumbbells to shoulder level, with palms facing away from you.
Tighten your core, and maintain a natural back arch as you press the dumbbells over your head with strict form.
Keep pressing until Dumbbells are almost touching. Maintain a slight bend in your elbows.
Pause, then return to starting position.
#4 - Dumbbell Sumo Deadlift
Performing deadlifts with dumbbells is often too easy. However, with this variation, you'll adequately target your hamstrings and lower back without requiring super heavy dumbbells:
Stand with a wide stance over two dumbbells facing each other. Sit back with your back straight, and reach between your legs.
Keep your core tight, and look in front of your body. Bend at the knees as you grab the dumbbells.
Reverse position, and lift them off the floor. Continue to stand straight up. Bring the dumbbells slightly in front of your body to prevent them from hitting your body.
Pause at the top position, then bring the dumbbells back towards the floor. Make sure you do not swing, or else this will turn into more of a dumbbell swing then a dumbbell deadlift.
This is why I narrowed down to 4 incredible exercises you will need to build a rock solid body. Keep in mind, however, that these are dumbbell-only movements:
#1 - Dumbbell Floor Press
I like the floor press over the bench press because it's harder. You get more tricep activation, and need to use raw strength to get the weight up. They emphasize the lockout portion of the bench press, so the movement will help you with your bench press as well.
To perform this exercise, lie on your back with your knees bent. Grab the dumbbells, and position them so that your elbows are perpendicular to the floor, and dumbbells are in line with your shoulders.
From this position, press the dumbbells out over your body until the dumbbells are almost touching.
Pause briefly and return to starting position.
Make sure to keep your core tight during the entire movement.
#2 - Suitcase Deep Squat
The term suitcase refers to holding the dumbbells out to your sides as if you were holding a suitcase. To perform this movement:
Stand with feet shoulder width apart, and dumbbells out to your sides. Keep your head and chest up, and eyes forward.
Push your hips back, just like you would do in a regular squat. Keep your core tight as you bend your knees and go down as low as you can.
Keep the weight on your heels as you go down. Pause, then reverse position. This is one repetitions.
#3 - Dumbbell Military Press
The military press is the ultimate measure of upper body strength. It is also a great shoulder and arm builder. To perform the movement:
Stand with your feet shoulder width apart. Bring the dumbbells to shoulder level, with palms facing away from you.
Tighten your core, and maintain a natural back arch as you press the dumbbells over your head with strict form.
Keep pressing until Dumbbells are almost touching. Maintain a slight bend in your elbows.
Pause, then return to starting position.
#4 - Dumbbell Sumo Deadlift
Performing deadlifts with dumbbells is often too easy. However, with this variation, you'll adequately target your hamstrings and lower back without requiring super heavy dumbbells:
Stand with a wide stance over two dumbbells facing each other. Sit back with your back straight, and reach between your legs.
Keep your core tight, and look in front of your body. Bend at the knees as you grab the dumbbells.
Reverse position, and lift them off the floor. Continue to stand straight up. Bring the dumbbells slightly in front of your body to prevent them from hitting your body.
Pause at the top position, then bring the dumbbells back towards the floor. Make sure you do not swing, or else this will turn into more of a dumbbell swing then a dumbbell deadlift.
If you're looking for a solid workout that uses only dumbbell
exercises, and can be done at home, then check out the Superior Dumbbell
Workout. Click here for more information.
Article Source:
http://EzineArticles.com/?expert=Parth_Shah
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