This is the start. 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. This workout combines cardio and weight-lifting drills for serious body-sculpting results. As you raise your torso, lift your right hand and pull the band across your chest. Press the dumbbells straight up over your chest. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. Offset that with rows; stronger back muscles will pull your shoulders back, allowing your chest fibers to broaden out visually. 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 Get in pushup position, hands directly below your shoulders on a bench. In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges.Consider varying your grip width for more complete chest development. Lie on a bench set to a 30-degree incline, holding medium-weight dumbbells directly over your shoulders. You also want to get a good squeeze at the top of the movement. Incline Dumbbell Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. The 30-Minute Dumbbell Workout to Build Your Chest Dumbbell Bench Press. Pick up a dumbbell in each hand with your palms facing in and sit on your incline bench. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. The Workout 1. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”. Select two or three exercises that emphasize your upper chest, and perform a total of eight to 10 sets to complete your workout. Do 4 sets. Without a bench, one of the best options for your pecs is the svend floor press. Dumbbell pullovers are not just a chest exercise, but they also work your lats and triceps. 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. That’s why we’ve compiled this great at-home workout to build muscle — from chest workouts at home with dumbbells … The dumbbell chest workout starts with alternating-arm versions of the most challenging compound moves—the chest press and shoulder press—in a superset. PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back. At the bottom of the movement, your palms should be facing the ceiling. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout (DUMBBELLS ONLY / NO BENCH!!). The Ultimate Workout For a Bigger, More Powerful Chest, Blast Your Chest and Abs at the Same Time. Best of all, dumbbells work for pretty much every lift. The Z Press, which can be done with a barbell, kettlebells, or dumbbells is a great movement to increase thoracic stability, reinforce proper shoulder stabilization, and core strength. 5 Dumbbell Chest Workouts to Improve CrossFit Performance boxrox.com - Caro Kyllmann. Lie on a bench set to a 30-degree incline, holding... 3a. Dumbbell Bench Press For many years now, dumbbell exercises are the go-to exercises of bodybuilders in toning up their chest muscles. This exercise is said to be the reverse of the Standing chest workout at home with dumbbells. It’s not quite a full-body exercise, but it does use most of your upper body muscles. Flat Bench Dumbbell Chest Fly Here are the best chest exercises with dumbbells: 1.) HOW TO DO IT: Lie face-up on a bench set at a 45-degree angle. Before we make a jump to the dumbbell variation of a bench press, let’s look at another great exercise for chest strength, the weighted dip. Thank you for signing up. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Lie on a bench, holding medium-weight dumbbells directly over your... 2. Building a stronger chest is important to improve your posture and will enhance your workouts, be it swimming, gymnastics or Olympic weightlifting. After you have properly warmed up your shoulders and chest, you can use these dumbbell exercises for your chest muscles! This is your starting position. HOW TO DO IT: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Do pushups for 30 seconds, focusing on aggressively squeezing your chest at the top of each rep. Rest for 30 seconds after each set. Breathe out when raising the dumbbells and breathe in when lowering them back. Decline Dumbell Bench Press PHOTOGRAPHS BY ALLIE HOLLOWAY Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 30-Minute Dumbbell Workout to Build Your Chest, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, 5 Advanced Body-Weight Moves for a Bigger Chest, Kyron Holden’s Bigger, Better Chest Workout. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. The secret to building a chest that pops out of your shirt and helps make you look like a superhero: Stop training like everyone else. Pull it to the side of your waist and then lower it. Stand holding medium-weight dumbbells at your sides. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Take your dumbbell press to the floor for a shoulder-safe chest pump. Do 10 and switch sides. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. WHY IT WORKS: This is a full-body exercise, and most of the power comes from your hips. Place the dumbbells on the floor, then do 6 slow pushups, squeezing your shoulder blades on each rep. Repeat. Subscribe to Men’s Health If you have access to a bench – either at a gym or at home – give these three moves a try. That’s 1 rep; do 3 sets of 10. Return to starting position. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. HOW TO DO IT: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. 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. Next, keep your right arm straight, lower the left dumbbell to your chest, and press it back up; repeat. The best dumbbell workouts for building upper-chest stamina involve sets with enough weight to exhaust your muscles within 12 to 15 repetitions. The weighted dip is another great exercise for progressive overload of the chest. Flat Bench Dumbbell Press. Do this for 5 minutes. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. WHY IT WORKS: This dumbbell bench variation stabilizes your shoulders while providing the same chest benefits of the traditional barbell bench press. WHY IT WORKS: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. Start standing with heavy dumbbells at your sides. Sit back into a squat , then drive back up and repeat. Hold for 2 seconds, then lower back to the floor. Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. To get the best home dumbbell workout possible, you need a dumbbell workout plan. Notes: This was incline dumbbell press in the original routine, so if you have an adjustable bench, it would still be ideal in this spot. On the other days, row 1,500 meters on the cardio machine and do 4 sets of 10 to 12 single-arm dumbbell rows per arm. WHY IT WORKS: By placing yourself in a bridged position, you target the pecs while also activating your glutes and hamstrings. Concentrate on maintaining a tight core and squeezing your pecs hard on every single rep — which is exactly what you will be doing throughout this month’s program. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. When you do your chest moves, stimulate your inner chest fibers by squeezing your chest hard as you straighten your arms. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head. Forget all that time on the barbell bench press and focus on training with dumbbells and learning to make your movements precise. (Alternatively, set up perpendicular to the bench, so only your upper back is supported, as shown here.) Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Pause, then drive the dumbbells back upward. HOW TO DO IT: Stand with your feet shoulder-width apart while holding a dumbbell straight down in front of you. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. WHY IT WORKS: This builds strength in your chest like a conventional dumbbell press, while also placing more emphasis on stabilizing your shoulders. You may be able to find more information about this and similar content at piano.io, Press Forward With this Strength Interval Workout, Men Over 40 Can Build Big Backs With More Support, This Dumbbell Workout Is a Full-Body Challenge, Miles Teller Shares His 'Top Gun' Workout Circuit, 10 Deadlifts You Can Do With Just a Pair Dumbbells, How to Work Out Like Top Trainer Bobby Maximus. Your information has been successfully processed! Start to the left of a resistance band. With the right plan and the right discipline, you can get seriously shredded in just 28 days. So while kettlebells or barbells might be ideal for some lifts, dumbbells are usually an adequate substitute for those moves—and preferable for others. Our product picks are editor-tested, expert-approved. PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms. Go through the sequence 2 more times for 1 set. Doing only pushups and bench presses will lead your chest-muscle fibers to tighten, pulling your shoulders forward (especially if you have a desk job). Dumbbell workouts solve a lot of logistical problems. HOW TO DO IT: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with palms facing each other and elbows only slightly bent. Lie facedown on the floor, arms and legs extended. WHY IT WORKS: This dumbbell bench variation stabilizes your shoulders while providing the same... One-Arm, One-Leg Dumbbell Row. For the first minute, walk for 30 seconds, then rest for 30. Focus on form as you build size and strength during this 3-step chest workout. Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body.Building a stronger chest is important to … It combines the best from both the isometric and dynamic worlds. Get off the bench and give these moves a try to pump up your pecs. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. After each set, without resting, do exercise 3b. This is the start. Lower the dumbbells, touching the outside of your shoulders, then push them back up. Do a pushup. Wrist position becomes the key twist in Reverse Dumbbell Chest exercises. Floor presses also reduce your ability to hip-drive the weight up, so they emphasize your pecs even more. Return to the start. Do it: Lay back on the floor gripping a pair of dumbbells tightly. You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Lie on a bench, holding medium-weight dumbbells directly over your shoulders. Lower the weight until your elbow is in line with your shoulder. All rights reserved. Lower the dumbbells together and touch the outside of your shoulders. Lean back onto the bench and position your dumbbells between chest and shoulder height with your elbows bent and slightly below your ribs. Tighten your glutes, raising your feet and thighs a few inches in the air. That’s 1 rep; do 2 sets of 15 per side. Flys focus on pectoralis major muscles. Go only as far as is comfortable. To produce maximum results with minimal time, rest only briefly—about a minute or so—between circuits. As you do this, squeeze your back muscles, lifting your arms and chest off the floor. That’s 1 rep; do 4 sets of 12. While this movement is not a chest exercise specifically, it can help strengthen the shoulders and promote overall shoulder health. Your feet should be flat on the floor. Bend by dropping your chest and lifting the leg opposite your free hand. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. Your chest, however, is the unsung contributor of this move because it provides stability in the “catch” phase. Bend your knees slightly and hinge at your hips; let the dumbbells hang. Keeping your upper arm perpendicular to the floor, rotate at the shoulder, pulling the band away. Stand with your right side a few feet away from a light resistance band set waist-high; grasp its end with your left hand. 2. Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. Place it on the floor, hold, then return to the start. The dynamic part is pressing the dumbbells. Chest Fly Exercises With Dumbbells. For this one, you will require a dumbbell in each hand. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. Lie … Standing Dumbbell Chest Fly This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. Continue for 10 reps and then switch sides. WHY IT WORKS: This bench press variation hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders. Pro tip: Do this move with a light weight until you’re comfortable with the form. Grab it and get in pushup position, far enough away that you feel light tension. In … Now lower both dumbbells to your chest and press them back up; repeat. Crossover Pushup 10 Workouts You Can Do With Just 2 Dumbbells For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Let us shed some light on the five best chest workouts involving dumbbells that you could add to your workout routine to build a strong and a robust chest. Keep your core and glutes tight. And if your balance needs work, this exercise will let you know it. https://editorial.muscleandfitness.com/workouts/workout-routines/3. But what are the best dumbbell exercises for the chest? When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower weights and hips together, pausing at the bottom, and then bridging back up as you bring the weights back together. Squeeze your shoulder blades and bend at the elbows and shoulders, lowering the dumbbells to your chest. Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. You’ll hammer through 4 total circuits of these seven moves. Pause for a second at the top. Trust, Black Communities, and the COVID-19 Vaccine, What You Need to Know About Suspension Training, Kendrick Sampson Talks Social Justice and Anxiety, Women Can't Get Enough of This Man's Voice, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Before answering this question, we must first know some basic information about the pectoral or chest muscles and how they can be developed. This 4-week plan will help you develop a bigger, better chest — without the flab. PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders Go beyond the bench with these off-beat, challenging exercises. Your chest muscles are also responsible for more than just pressing weight upward; they also adduct your shoulder, pulling it toward your chest. Great home dumbbell workouts are, luckily, easy to build and find. 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. We may earn a commission through links on our site. Grab a dumbbell with your free hand. You’ll keep the … Do 2 rounds. Preventing man boobs involves more than pushups. To protect your shoulders, awaken your back muscles before you start training your chest. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. 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. Row them to your rib cage, squeezing your shoulder blades; do 6. PHOTOGRAPHS BY ALLIE HOLLOWAY Rest from all training on Sundays. Take 10 steps forward, then 10 backward. HOW TO DO IT: Lying face-up on the bench, hold dumbbells at the outside edges of your shoulders. Dumbbell Press This is a classic chest exercise and it’s awesome for building both muscle and strength. The weighted dip is a good exercise for overloading the chest, although it … Explode in one motion, extending your hips quickly and pulling the dumbbell straight up. Walk for 5 more seconds each minute after that. The Best Dumbbell Chest Exercises. Keep that in mind during this workout, especially when you’re doing crossover pushups and incline pushups. This farmer’s walk drill hones posture, which can help your chest look bigger. You can press, push and flye for heftier pecs but you don’t have to spend lots of time doing it. Mixed-Style Incline Dumbbell Press Lower it back to starting position. Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. That’s 1 rep; do 8 to 10 reps per side. # 4. If you want a bigger chest, do back exercises. Directions: Do this workout on Mondays, Thursdays, and Saturdays. 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. The key with the dumbbell press is to get a deeper stretch at the bottom than you would with a barbell. Keeping your left arm straight, lower the right dumbbell to your chest and press it back up; repeat. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. Do 3 sets. Try to squeeze your chest once your arms are straight again. 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) In today’s video we look at the best dumbbell exercises for chest. This exercise is also good for developing shoulder mobility and flexibility. 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Pectoral area that ’ s 1 rep ; do 2 sets of.. Back into a squat, then return to the side of your waist then... Of eight to 10 sets to complete your workout right Plan and the right discipline, can... Traditional barbell bench press PHOTOGRAPHS by ALLIE HOLLOWAY Lie on a bench stories, and press it back up repeat. Performance and training and flexibility don’t even need a gym membership as long as you straighten arms... And offers from our partners to follow with dumbbell exercises for the chest the “catch” phase anywhere—hotel,! In just 28 days the weights back together: Lying face-up on the floor is squeezing the dumbbells,...