Old-School Strength with Tight End Travis Kelce

The Kansas City Chiefs tight end built his body with basic—but highly effective—exercises. No fancy equipment needed.

Travis Kelce racked up 1,125 yards for the AFC West Champion Kansas City Chiefs this season, a career high. The third-year tight end also scored four touchdowns while averaging 13.2 yards per catch, solidifying his status as a big-time playmaker for quarterback Alex Smith.

How did Kelce get to this stage of his career? By putting in a ton of work at the gym. Kelce is built like a fire truck, and he can bounce away defenders who make futile attempts to tackle him. His strong, physical style of play is a big reason why he was second in the NFL this season in yards after catch (with 655).

But Kelce's engine wasn't built by high tech workouts with fancy equipment. He's pure old-school. Give Kelce a bench, a squat rack and some dumbbells, and the dude will get to work. Which means as long as you have that gear too, you can strengthen your body like one of the NFL's best. Here's what Kelce does.

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Travis Kelce - Bunkie

With your chest facing up, extend your body so your heels rest on a weight bench and your forearms are on the ground, bent 90 degrees at the elbow. Hold the position for 45 seconds, keeping your core tight. Repeat three more times, once with your chest facing the ground and once facing either side.

Back Squat

Travis Kelce - Back Squat

Stand with your feet slightly wider than hip-width and the bar positioned on your back. Keeping your back straight and your core engaged, sink your hips back while pressing your knees forward to lower into a Squat. At the bottom of the movement, your thighs should be parallel to the ground. Extend your hips and knees to drive up and return to standing.

Sets/Reps: 3x10

Bench Press

Travis Kelce - Bench Press

Hold the bar above your body with your arms straight and your hands slightly wider than shoulder-width. Lower the weight with control to your chest, then push the bar back up to the original position.

Sets/Reps: 3x8

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Dumbbell RDL

Travis Kelce - Dumbbell RDL

Start in an athletic stance holding dumbbells just above your knees with your palms facing in. Keeping your core tight, back straight and feet flat on floor, bend at the waist to lower the dumbbells as far down the front of your legs as flexibility allows. Forcefully contract your hamstrings and glutes to rise to the starting position.

Sets/Reps: 3x10

Dumbbell Bicep Curls

Traivs Kelce - Bicep Curls

With both hands at your sides holding dumbbells, curl each arm up until your hands reach your shoulders. Lower with control and repeat.

Sets/Reps: 3x8

Dumbbell Skull Crushers

Travis Kelce - Skullcrusher

Lie on a bench on your back holding a dumbbell in each hand directly above your torso with your arms fully extended. Keeping your upper arms stationary, flex at the elbows to lower the dumbbells in a slow, controlled manner until they are just above your head. Continuing to keep your upper arms stationary, drive the dumbbells back to starting position

Sets/Reps: 3x8

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