Resistance Training: Biceps and Chest (Dumbbells + Bodyweight)

February 17, 2025

Resistance training is one of the most effective ways to build muscular strength and endurance. When we combine dumbbell and bodyweight exercises, we achieve a balanced, efficient, and accessible workout for everyone. In this article, we'll explore a biceps and chest-focused workout plan using only dumbbells and your own bodyweight.

Benefits of Resistance Training for Biceps and Chest

Balanced muscle development – Works two muscle groups essential for upper body strength.
Accessible – Can be done at home with dumbbells and without the need for sophisticated equipment.
Increased muscular endurance – Improves the ability to withstand loads and effort over time.
Versatility – Allows you to adjust the intensity through the execution time and the load used.

Workout Plan (3-4 Sets per Exercise)

1. Classic Push-ups

Execution : Lie face down, place your hands slightly wider than shoulder-width apart, and extend your arms fully. Lower your body until your chest almost touches the floor, then return to the starting position.
Duration : 40 seconds
Variation : For greater intensity, elevate your feet on a bench or chair.

2. Dumbbell Bicep Curls

Execution : Hold a dumbbell in each hand, keep your elbows close to your body and lift the weights towards your shoulders, contracting your biceps.
Duration : 45 seconds
Tip : Perform the movement slowly for greater control and muscle activation.

3. Diamond Push-ups

Execution : Do a push-up with your hands together in a diamond shape (thumbs and index fingers touching). Lower your chest until it almost touches your hands and then raise it.
Duration : 35 seconds
Benefit : Focuses more on the triceps and inner chest.

4. Dumbbell Hammer Curl

Execution : Hold the dumbbells with your palms facing inwards (neutral grip) and lift the weights to your shoulders.
Duration : 45 seconds
Tip : Excellent for working the brachialis, the muscle below the biceps, giving a more voluminous appearance to the arm.

5. Chest Press Push-Ups

Execution : When rising into a normal push-up, lightly tap your chest before placing your hands back on the floor.
Duration : 40 seconds
Extra Challenge : Try doing this exercise explosively for greater muscle stimulation.

6. Dumbbell Bench Press on the Floor

Execution : Lie on the floor with a dumbbell in each hand, elbows at 90 degrees. Push the dumbbells up until your arms are extended, then slowly return.
Duration : 45 seconds
Tip : Stay in control and avoid letting your elbows hit the floor.

Final Tips to Maximize Results

Control the movement – Avoid swinging and perform the exercises slowly and in a controlled manner.
Rest between sets – 30-45 seconds for muscular endurance, 60-90 seconds for strength.
Adjust the load – Choose dumbbells that allow you to complete the stipulated time with effort, but without compromising your technique.
Warm up before your workout – Do a few minutes of mobility and dynamic stretching to prepare your muscles.

This workout is ideal for those who want to strengthen their arms and chest effectively and practically. Incorporate it into your routine 2 to 3 times a week for best results. Happy training!

Hypertrophy Training