This excellent chest, biceps and triceps workout routine will give you results for sure. You will need dumbbells or a bar, but you don't have them and if you're creative we're sure you'll find your way around this. Some exercises are performed on an exercise ball, if you don't have one you can perform them on a bench or simply on the floor.
*Chest press with dumbbells on an exercise ball*
Obviously you will need some type of weights; exercise ball can be replaced with a bench or simply perform this exercise on floor.
Great workout for chest, triceps and shoulders; and if you perform on an exercise ball you will include your abs, glutes and even legs.
*Dumbbell flies on an exercise ball*
Again you will need weights - preferably dumbbells but be careful and don't go over the top with weights, because with the moves involved you might hurt your rotators cuff.
Great workout for chest, triceps, shoulders; and if you perform correctly on an exercise ball you will include your abs, glutes, and also legs.
*Around the world with an exercise ball*
Again you will need free weights (dumbbells) but be careful don't and go over the top with weights, because with the moves involved you might hurt your rotators cuff.
Great workout for chest, and shoulders; and if you perform correctly on an exercise ball you will include your abs, glutes, and also legs.
The old classic - you will need 2 dumbbells or a bar. Works your chest, triceps, shoulders and lats. You can perform it on a bench, or even on the floor. If you are working with lighter weights perform on an exercise ball - this way you include your abs and glutes in the work. But if you are focusing on heavier weights, better focus on the technique and not on ball stability - go with the more stable option - bench or floor.
*Beginner's wide positioned push ups*
The old classic again. You don't need any equipment but your body. If you are a beginner perform from your knees, if you are feeling you can do it - go from your toes, but stay focused on technique - imagine your body is a flat surface - and work your hands only. Those who are tired of classical pushups, perform from toes elevated at least 25 cm (about 10 inches)... or if you are super strong, elevate legs and add a backpack with some weights on your back.