Today I’m sharing a 5X5 workout focusing on the upper body. You will need a set of dumbbells and a bench for this workout. Complete 10 reps of each exercise in a circuit format (all exercises and then return to the top). You will complete the 5 exercises for 5 sets.
Dumbbell Chest Press (10 Reps)
Lying on a bench or the floor, take a dumbbell in each hand. Bend at the elbow keeping your elbows closer to the body and avoid flaring them to the side (they don’t need to be glued to your side, just avoid having chicken wings straight out to the side). Ensure that you lower the dumbbells at the same pace keeping your hands together. At the bottom of the movement push the dumbbells away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top).
Dumbbell Bent Over Row (10 Reps)
Begin taking one dumbbell in each hand with a shoulder to hip width stance. Hinge at the hips leaning forward and sticking your butt out. Your spine should remain tall when you do these and there should be no rounding other than the natural curves of your spine. Begin with your arms hanging straight down from this hinged position. Start the movement by rowing your elbows back and squeezing your shoulder blades together (imagine there is a pencil between your shoulder blades and you are trying to hold it in place. Ensure your core is engaged and your spine stays tall as you row the elbows back. In a controlled manner lower the dumbbells back down to your start position.
Dumbbell Hammer Curl (10 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. With your palms facing inwards or each other bend at the elbow and curl the dumbbells up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Dumbbell Skull Crushers (10 Reps)
Laying on your back on a bench begin with either a single dumbbell held at the ends or two dumbbells (on in each hand) straight up over your chest. Bending at the elbow bring the single dumbbell to your forehead, or the two dumbbells to either side of your head keeping your upper arm stationary. Aim to achieve at least a 90 degree bend in your elbow (or go to your end range of motion) and then return to your start position by extending through the elbow.
Dumbbell Overhead Press (10 Reps)
Taking a dumbbell in each hand, bring them up to your shoulders and take a seat on an upright bench with your back resting against the back. Keeping your core engaged so you avoid arching in your lower back (your back should remain neutral against the bench) press the dumbbells straight up over your head so that they meet at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
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