Toes with dumbbells in hands standing

Main muscles performing the movement: calf
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution ➡ Stand in an upright position with two dumbbells in your hands by your sides. Place the front part of the foot on a reliable wooden board (height 2-3 cm) until your heels touch the floor. This will be your starting position.

➡ While your fingers point to or forward (to load equally all parts), inwards (for emphasis on the outer head) or out (to focus on the inner head), lift heels as you exhale. Hold for one second in the up position.

➡ While inhaling, return back to the starting position.

➡ Repeat.

Press with dumbbells from bench press on the floor

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution

➡ Lie on the floor while holding dumbbell in each hand. Your legs can be folded. Start by fully extended arms above you.

➡ Move the weights down until your upper arms does not come in contact with the floor. May shrink slightly in the elbows to load mainly triceps, or to focus on the chest, forming sideways with his hands.

➡ Pause at the bottom of the movement and then collect the weights together at the top of the movement through the unfolding of the elbows.

➡ Repeat