Although Chris Hemsworth is known for his superhero physique, his daily workouts are much more approachable. If you’re looking to build lean upper body muscle, all you need is Hemsworth’s five-movement routine and a set of dumbbells to get started.
If you work out at home, it pays to get your hands on the best adjustable dumbbells. These combine multiple weights into one, allowing you to get results without an entire rack. For those who train at the gym, use these beginner strength training tips to find your ideal load.
Hemsworth developed the workout for his workout app Centr (opens in new tab), and shared the five-move routine on Instagram with just a single instruction; “Every 10 reps, the exercise changes, but the difficulty gets easier. Don’t stop until you hit 50 reps!”
You’ll start the round with a dumbbell burpee curl, which engages multiple muscles and gets your heart rate up, and finish with a standing shoulder press. Aim to repeat the round five times for a muscle-building upper-body workout.
To get the most out of your workout and avoid injury (a particular concern when working with weights), it’s important to focus on your form. Luckily, you can use Hemsworth’s demonstrations to perfect your technique before you begin.
Check out Chris Hemsworth’s five pull dumbbell workout
Movements like dumbbell burpee curls and squat curl presses are examples of compound exercises, activities that engage multiple muscles at once. This makes them an ideal choice when you’re short on time but still want to see results.
It’s easy to imagine that celebrities — with access to major fitness centers, nutritionists, and personal trainers — don’t exercise in the same way as the rest of us. However, a comment on Hemsworth’s Instagram post says otherwise.
Fellow Marvel superhero Chris Pratt (opens in new tab) appeared in the comments and said, “I just did it. Great quick workout. I didn’t have any dumbbells so I used big rocks I found on the beach. God’s honest truth.”
You might not like using big rocks from the coast instead of dumbbells, but as Pratt showed, it’s okay to make adjustments so the workout suits your body and circumstances.
If you don’t have access to weights or are new to strength training, consider taking cans of soup or other household items with you instead. As long as it feels safe, all you have to do is add some resistance to the muscles to start building strength.
As you progress, you can also incorporate the best resistance bands into your workout. A cheaper alternative to weights, these bands allow you to build muscle in your upper body using the best resistance band chest workouts.
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