In today’s time, fitness becomes the most important wealth of a person. Doing so does reduce the range of motion, but that is unavoidable and arguably safer without an exercise bench. When doing a bench press, you will be favoring your weaker side, even without you knowing it. You just need one dumbbell to perform this exercise. Not far behind the dumbbell row is the incline row, one of the strictest row variations there is. You will do this exercise while in a standing position. If you do this exercise on the floor you can also carry more weight than before. You only need one dumbbell for this exercise. Standing Chest Press . Dumbbell Push-up. These dumbbell back exercises target the lats, rear deltoids, rhomboids, and erector spinae muscles. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. If you have done this exercise with single-handed one by one this will very beneficial then before. Place two cable pulleys slightly above the shoulder height with handle attachments, grip one handle in each hand and step forward so that the arms are outstretched to the sides. The chest and arms workout for our 30-Day Dumbbell Challenge is a great way to take your upper-body routine to the next level when you're tired of push-ups. Read on to … This exercise is also done with a bench as well as without bench. The floor helps to eliminate the strains that using a bench would put on your shoulders. It is similar to a front raise exercise for shoulders except that you have to twist your wrists while holding the dumbbells. Your pectoral muscles are unable to achieve a full stretch by the time the bar reaches your chest. You will do this exercise while in a standing position. PPS! Of course, your lats are strong and you will handle it, but the key is to activate your chest … Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. To make this exercise extra challenging people do this exercise with a Stability ball. Standing from a seated position is very similar to standing from the bottom of an overhead squat, ... I’ve shown you the best dumbbell chest exercises for strength, power, hypertrophy, corrective, total body and a special focused exercise for adduction. And all 3 of these dumbbell chest exercises can give you great muscle building results without one. The incline dumbbell press is one of the best exercises to strengthen and grow the pectoralis major, your upper chest. Upper Chest Dumbbell Exercises. Your arms should be in line with your chest when they are fully extended. Stand in a wide-squat stance, holding a dumbbell in your right hand in front of your knees. After completing this exercise make sure to rotate your Hands inward and outward this will help to provide a type of rest to our writs and also increase the flexibility of wrists. This chest exercise allows you to build your chest without having to use your triceps. Dumbbell push ups 4 sets of 20 reps (30 seconds of rest between sets) You can then switch to lifting the dumbbells alternately. Ensure that you do it in a slow and controlled rhythm. Bend palms and take it in front of your chest. Slightly bend your knees. To accomplish it, you will need a dumbbell for each hand. If you’re interested in whole-body dumbbell exercises, check out this article. Step 1: Lie back on an exercise bench holding two dumbbells at arm’s length above your chest, palms facing inward. Starting from your initial position, move your arms in a circular motion until the dumbbells are over your head. This exercise especially is done to test the stamina and strength of the body. You need two dumbbells, each for your hands. With dumbbells, however, each side of your body will move along a path that is the most comfortable for it. If you want to target your chest muscles to build strength and endurance, this is the best dumbbell exercise to do. Last but not least, here is another exercise that will be very ideal for you. This exercise is said to be the reverse of the Standing chest workout at home with dumbbells. (adsbygoogle = window.adsbygoogle || []).push({}); Subscribe to receive latest fitness guides. With both your hands on the dumbbells, do your first push up by going down and coming back up. PS! Regular performance of this exercise will consistently activate these muscle fibers and increase hypertrophy of the chest and shoulders. The best possible dumbbells to use at home are these bad boys.. (or these if you’re on a budget). You should then pause for a moment before returning your arms to their original position. By keeping your body from sinking, you will also be engaging your back muscles. Put your hands on the dumbbells and start your push-ups. However, this exercise requires you to be elevated off the ground. This is to allow your body to freely move throughout the exercise. Chest exercises like push-ups, chest fly, and chest press can increase shoulder stability, improve posture, and may even make breasts look perkier. Position the dumbbells near your thighs and make sure they are parallel to the ground. This exercise helps to improve your core strength and stability. 9 Dumbbell Chest Exercises Without A Bench 1. This will helps to increase the stability and strength of the body and also give activation to our pectoral muscles. Keep arms slightly […] 3. Bench presses allow you to lift bigger weights. This exercise is said to be the reverse of the Standing chest workout at home with dumbbells. Although the human body looks symmetrical, the fact is that your joints, hips, and wrists are quite different. Here we’ll look at each of these dumbbell chest exercises in detail. This is your starting position. Start by standing with your feet shoulder-width apart. Introduction: The dumbbell floor chest press is an excellent exercise for developing the swimmer’s chest and shoulder muscles. Keep reading to learn five muscle-building dumbbell chest workouts and our top dumbbell recommendations to help get you started. When you do this position you become able to feel the stretching in your latissimus Doris. Doing this exercise on stability will also increase the challenge of this exercise which makes it one of the best chest exercises. Ensure that your arms are parallel to the ground throughout. To do this exercise the good level of stamina and core strength are required. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] How Much Can The Average Man Bench Press? Raise the dumbbells until your arms are straight in the air. To perform this exercise first, you had to take a neutral grounded standing position. Each one requires a push-up and twist in every set. What Is Aesthetic Bodybuilding? Another dumbbell chest exercise I do at my home gym is straight-arm dumbbell pullover. Make sure the dumbbell stays perpendicular to the ground during the entire motion. All you need is a dumbbell of low weight 10-20 pounds will be enough. With your palms facing forward, hold your dumbbells by your side while in a standing position. If you’re interested in whole-body dumbbell exercises, check out this article. PS! Safety for the Shoulders. Do it again with another hand. Upward Chest Fly. Start this exercise by laying you back with straight legs. Lean forward with your hips inclining at a 45-degree angle. Standing Dumbbell Tricep Exercise. Keeping your back straight and core tight squat down until your thighs and glutes become parallel to the ground. You will immediately feel it in case one of your arms is lagging behind the other. Then rotate on the other side and put your right arm up to make another T shape. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Bend your elbow subtly and lift your arms up and down so that the dumbbells meet close to your chest. When you perform a standing routine, your lower chest responds best to all other muscles. They are usually part of any workout routines. Your arms should be straight. This will be your initial position. Dumbbell Fly Exercise Information. This is the only exercise that can be done in various ways without bench but the most suitable way to do this exercise is with the help of Stability Ball. By doing this exercise, you work the upper chest from a whole different plane than if you were to do the incline dumbbell press (horizontal adduction). 1. These chest exercises can be done at home with Dumbbells. Lower chest exercises for men. The War Chest Workout Directions: Do this workout on Mondays, Thursdays, and Saturdays. Your palms are facing inwards when you done this exercise. When you press the weight upward you feel some core kick to stop this exercise. Reverse push-ups 4 sets of 25 reps (30 seconds of rest between sets) Standing dumbbell 4 sets of 15 reps (45 seconds of rest between sets) Mid chest exercises for men. When you set up for this, position the dumbbells so you can hold your elbows against your sides as much as possible. Top 3 dumbbell chest exercises . 2. Take dumbbells in each of your hands and take a reverse grip at the end of each rep. And all 3 of these dumbbell chest exercises can give you great muscle building results without one. Once you are back up, you will need to rotate on your hips to the left then lift your left arm while carrying one dumbbell to make a T shape. It is also very simple to do. Make sure you position them in line with your body. It is similar to a front raise exercise for shoulders except that you have to twist your wrists while holding the dumbbells. As an Amazon Associate I earn from qualifying purchases. Keep your elbows slightly bent to prevent elbow tendinitis. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] This exercise is also good for developing shoulder mobility and flexibility. One of the best chest exercises that can be performed on an exercise ball is the chest fly. Standing Dumbbell Tricep Exercise. PPS! It is also a well-known exercise for balanced strength and mass of the chest workouts. The Most You Need To Discover. For effective results, make sure that you are not swinging the dumbbells. You can then switch to your other arm and do the same. This exercise is also a popular exercise for muscle training. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Bring your arms up in front of you at your chest level (Make sure they are … With a dumbbell in each hand, lay chest-down on an incline bench with palms facing inward. How to perform Dumbbell Goblet Squat. Dumbbell Chest Fly . But if you don’t need a bench. These 15 exercises from Men's Health editors and fitness experts will help you work out to build a bigger, better, stronger chest muscles at the gym or at home. After that, you can start to up and down to your reps slowly. So the dumbbell pullover stimulates different muscle fibers in a whole different way, that can spur on new muscle growth in the upper chest that you’ve never experienced before . Top 3 dumbbell chest exercises . It contains a twist in it which makes it suitable exercise for chest. Next, slowly lower the dumbbells and allow them to come to the sides. It is similar to a front raise exercise for shoulders except that you have to twist your wrists while holding the dumbbells. For a full list of dumbbell exercises see this article. This will also help you avoid the risk of injury in our bodies. Yes, we said great workout — not just a few decent arm exercises. However, their main drawback is that they have a limited range of motion. Instead of pushing, you will just be pulling the dumbbells from your sides towards your chest. Here is how to go about it. It also makes your larger chest muscles to work harder in controlling the weights. By activating muscles on your body one side at a time, the exercise provides you with the best way of developing a balanced mass and strength. At the top of the motion, hold the dumbbells and squeeze your chest for a moment to maximize the outcome. Here we try to discuss 7 different types of exercises of Dumbbell Chest exercises without bench support. By putting two weights in your hands, you are improving the ability of your smaller shoulder muscles in stabilizing the weight. Some are too technical, too generic, too complicated, random, fake, or dishing out the same old same old. You can start working out as soon as you are done reading this article. To perform this exercise holds a dumbbell in your hands. 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 Take a standing position with your feet positioned hip-width apart. One-Arm, One-Leg Dumbbell Row. Place your other arm out wide on the floor to give yourself added stability. Read on to learn some key dumbbell exercises to try, their benefits, and the importance of working your whole body. Standing Dumbbell Fly Grab one dumbbell in each hand with a neutral grip. Stand with your feet at shoulder width apart holding the dumbbell in your arms. With your palms facing forward, hold your dumbbells by your side while in a standing position. Normally, it is done on a bench but you can also do it on the floor. This exercise is very effective for chest workouts since it targets specific muscles, the pectoral muscles. To elevate your body, you use a stability ball to support your back. You can begin the exercise extending your arms out above your chest. This will give more activation to your chest so that the exercise gives you great results in less time. Doing this exercise is good for pectoral muscles. Hammer Curls Vs Bicep Curls – Which Kind Of Curls Are Better? Copyright © 2020   |   Fitness Apie   |   All Rights Reserved. Standing Dumbbell Chest fly How to perform standing Dumbbell Chest fly. The standard bicep curl can be done standing or sitting at the end of a bench. Stand in a straight position and hold the dumbbell with your palms. The only limitation of this dumbbell only workout is no use of cables and barbell which also are essential exercises to build a perfect chest, add strength and hit the chest from different angles, but even using all the dumbbells; you would still be getting nice chest activation and a break from other conventional and old school chest exercises. We’d like this to be the informative blog, provide in-depth guides on diet, weight loss, and exercise, how to use equipment and review topics. That’s all we have for today. Push-ups are great for the triceps as well as the chest and shoulders. You need to be a member of a fancy gym or have expensive gym equipment to achieve your body goals. Stand with your feet shoulder-width apart, your arms out to the sides and hold a dumbbell in each hand. The good news is that you don’t need a bench to have a well-rounded chest. While squeezing the dumbbell using your palms, push it away from your chest until you have fully extended your arms. Make sure you try these exercises at home regularly to get the best results in a comparatively lesser time. Drive the dumbbell up, keeping it close to your body, and thrust it up with your hips. Push your hips upward to get in the perfect position of the exercise. Keep reading to learn five muscle-building dumbbell chest workouts and our top dumbbell recommendations to help get you started. The dumbbell pullover sure isn’t the most common exercise used to build a big chest and lats. For strength my favorite dumbbell exercise is a Dumbbell … Exercises to try For each exercise, do 1 to 3 sets of 8 to 15 repetitions. Let’s get into them right now. Hold your dumbbell between your palms with your hands on either end, directly in front of your chest with your arms slightly bent at the elbow. If you feel stress in your lower back you can bend your knee. Place your feet on the floor and bend your knees this will help to attain the proper position of this exercise. 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