Lie on a bench, holding medium-weight dumbbells directly over your... 2. Bend your knees slightly and hinge at your hips; let the dumbbells hang. Your chest muscles are also responsible for more than just pressing weight upward; they also adduct your shoulder, pulling it toward your chest. Whole Chest: Dumbbell Push-Ups: 4 sets of 20 reps (30 seconds rest between sets) Dumbbell Floor Press: 4 sets of 15 reps (30 seconds rest between sets) Exercise Ball Chest Flys: 4 sets of 12 reps (30 seconds rest between sets) Do 2 rounds. Place the dumbbells on the floor, then do 6 slow pushups, squeezing your shoulder blades on each rep. Repeat. The dumbbell chest workout starts with alternating-arm versions of the most challenging compound moves—the chest press and shoulder press—in a superset. HOW TO DO IT: Lying face-up on the bench, hold dumbbells at the outside edges of your shoulders. Place it on the floor, hold, then return to the start. Lower the dumbbells together and touch the outside of your shoulders. 10 Workouts You Can Do With Just 2 Dumbbells For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Squeeze your shoulder blades and bend at the elbows and shoulders, lowering the dumbbells to your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up. Get in pushup position, hands directly below your shoulders on a bench. This is your starting position. Our product picks are editor-tested, expert-approved. The Ultimate Workout For a Bigger, More Powerful Chest, Blast Your Chest and Abs at the Same Time. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. The weighted dip is a good exercise for overloading the chest, although it … Keeping your upper arm perpendicular to the floor, rotate at the shoulder, pulling the band away. Select two or three exercises that emphasize your upper chest, and perform a total of eight to 10 sets to complete your workout. You can press, push and flye for heftier pecs but you don’t have to spend lots of time doing it. To protect your shoulders, awaken your back muscles before you start training your chest. If you have access to a bench – either at a gym or at home – give these three moves a try. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. To produce maximum results with minimal time, rest only briefly—about a minute or so—between circuits. That’s one rep. WHY IT WORKS: This is a total-body exercise, but it primarily challenges the lats and chest while also stretching the hamstrings. Chest Exercises with Dumbbells and a Bench Although a bench isn’t necessary for chest workouts, it does allow you to work your muscles in slightly different ways. Before answering this question, we must first know some basic information about the pectoral or chest muscles and how they can be developed. PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders Return to the start. Breathe out when raising the dumbbells and breathe in when lowering them back. Directions: Do this workout on Mondays, Thursdays, and Saturdays. Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body. In … Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Get off the bench and give these moves a try to pump up your pecs. Decline Dumbell Bench Press WHY IT WORKS: This is a full-body exercise, and most of the power comes from your hips. Do pushups for 30 seconds, focusing on aggressively squeezing your chest at the top of each rep. Rest for 30 seconds after each set. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout (DUMBBELLS ONLY / NO BENCH!!). Do 4 sets. That’s 1 rep; do 2 sets of 15 per side. We may earn a commission through links on our site. PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms. This farmer’s walk drill hones posture, which can help your chest look bigger. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. That’s 1 rep; do 8 to 10 reps per side. The weighted dip is another great exercise for progressive overload of the chest. Go beyond the bench with these off-beat, challenging exercises. Best Dumbbell Exercises For Chest With videos In 2021 There are many exercises that can be done to strengthen the chest muscle area and highlight its… Page 1 of 1 Dumbbell bench press Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet. But what are the best dumbbell exercises for the chest? The Best Dumbbell Chest Exercises. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. When the weight reaches maximum height, drop your body underneath and catch it overhead. When you do your chest moves, stimulate your inner chest fibers by squeezing your chest hard as you straighten your arms. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. HOW TO DO IT: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. All rights reserved. After you have properly warmed up your shoulders and chest, you can use these dumbbell exercises for your chest muscles! Stand holding medium-weight dumbbells at your sides. 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