Dumbell and Swiss Ball weights Program

[Dennis]

Ok,

I need a dumbell program for upper body strength

I have 2 x dumbells, and 50kg of weights

I also have a swissball

All suggestions gratiously appreciated

 

[mcuzzy]

Standing dumbell shoulder Press or seated swiss ball dumbbell shoulder press 5x5
Swiss Ball flat dumbbell press 5x5
bent over dumbbell rows 5x5
dumbbell clean and press 5x5

or do 3x5

There will be better advice when the personal trainers, footy players etc. come online

 

[Docker Clint]

Do dumbbell presses with different weights, swap them over for the next set.

 

[Oberfuhrer Abetz]

I’ll make a couple of points:

Unstable surfaces are not really conducive to developing strength; if I was you I would stick to standing based movements and leave the swiss ball for high rep fluff stuff e.g. Flyes etc

You should outgrow 25kg DBs fairly quickly so you will most likely have to get more weight sooner rather than later. If you can afford $100 get a bench as well.

The exercises and reps listed above by mcuzzy are good. A form of progression for 5x5 is by starting at 3s and adding reps each workout e.g. 3/3/3/3/3-4/3/3/3/3-4/4/3/3/3/ etc when you reach 5s increase the weight by 5kg or whatever

Floor Presses are good and don’t require any extra equipment

If you can do bodyweight stuff like dips and chins as they require little to no equipment and are effective

If you struggle to clean weight to your shoulders do one arm at a time and clean the DB using both hands

Hope this helps