You can do it as part of a full-body workout or upper-body day. I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. Yes, you can! How It Works. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. SUPERSET 1 Repeat for the desire number of repetitions. Don’t get me wrong, I’m not preaching against lifting heavy. I have another helpful post explaining why you need to focus more on this part of your pecs here: Upper Chest Workout. This will be your starting position. The difference is that your bench should be inclined 45 degrees. Incline flyes: 10 controlled reps; Superset with incline press: 10 ‘pump’ reps Make sure to maintain full control of the dumbbells all through the exercise. Weights are expensive but there’s no need to buy super heavy dumbbells to workout at home. (i) Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. This workout is split into 3 supersets. (vi) Hold the weight on the initial position for a second and repeat the motion. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. (iii) Grasp the dumbbells with your hands crossed in a diamond shape using your thumbs and pointer fingers (palms should be facing the ceiling). Tip: When you are through, do not drop the dumbbells next to you because this is dangerous to your rotator cuff in your shoulders and others working out around you. The palms of your hands will be facing each other. (ii) Using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. As I mentioned above, not everyone can afford to buy an entire gym to put in their home. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. Known as an exercise to enlarge the chest cage, it’s a good exercise for lower chest. If not, you can go buy a light pair of dumbbells for a reasonable price. Lastly, here are some additional tips to take your chest workouts to the next level: Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. In this post, I’m going to give you the most intense chest workout you can do at home with light dumbbells. Your hips should be below the bench (ideally at a slightly lower angle than your shoulders) Legs bent with feet firmly on the floor, about shoulder apart. While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. (ii) Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench press (torso across it as in forming a cross) with only your shoulders lying on the surface. Here’s the flow of the workout: Circuit 1. Example Dumbbell Only Chest Workout . The advantages for working your chest with dumbbells are that each side has to work equally, second because of the freedom of movement and the use of auxiliary muscles involved to balance properly. Do 3 sets. Both palms should be pressing against the underside of one of the sides of the dumbbell. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.Many do not have heavier weights at home, and buying weights can be expensive. To put it in simple terms, your chest workout is going to be intense enough to build muscle, even with lighter weights. By now, you already know what to expect from the decline bench dumbbell chest press. Copyright 2020 Your head and neck should hang over the bench. Tip: Sometimes I use to keep my feet on the edge of the bench to avoid arching my lower back too much. Brush off the dusty dumbbells buried at the back of the shed. There are 3 parts to this workout, and each is a circuit of exercises. Tip: For optimum results, lowering the weight should take about twice as long as raising it. The bench should be declined 45 degrees. (i) Secure your legs at the end of the decline bench and lie down with a dumbbell in each hand on top of your thighs. Another dumbbell chest exercise I do at my home gym is straight-arm dumbbell pullover. (iv) Return your arms back to the starting position as you squeeze your chest muscles. Save my name, email, and website in this browser for the next time I comment. This will be your starting position. Below is the video showing you the intense chest workout with light dumbbells: *I also have a full dumbbell workout plan you can do at home in this post: Muscle Building Workout at Home with Dumbbells. Remember that the weights move always vertically. If you have a bench or even a stability ball, just do the exercises as prescribed, while enjoying the greater range of motion that bench-based training allows. You’ll also be combining these methods to work together. After all, chest press is a compound exercise. So this workout shows you how to use what you have to get an intense workout (or you can buy a pair of lighter dumbbells, which aren’t so expensive; I also include a buying guide below). And yes, even with lighter weights. (iii) With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Click Here To Buy Dumbbells At Best Price, Click Here To Buy Adjustable Exercise Bench At Best Price. Caution: If you have a history of shoulder problems, take great care when introducing this exercise. (v) Repeat the movement for the desired number of repetitions. I’m going to take you through some techniques that make your muscles work harder. The palms of your hand will be facing each other. (iv) Begin to return the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. There are four main types of dumbbell chest exercises: (i) Dumbbell Chest Press (flat, incline, decline), (ii) Dumbbell Chest Flys (flat, incline, decline). Now rotate the wrists so that the palms of your hands are facing you. You’ll see 4 methods below. Variation: You can do regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky. Let’s take a look at the three types of dumbbell chest press. Don’t just go through the motions. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). If you already have light dumbbells, I encourage you to just use what you have for now. There are 3 parts to this workout, and each is a circuit of exercises. Dumbbell Chest Workout For Beginners. The movement is the same as of the flat bench press. (ii) Once you are lying down, move the dumbbells in front of you at shoulder width. This is my fourth post on “Home Gym With Only two Equipment”. And you’re wondering ‘Can I still get a good workout with light weight?’. We’re used to that big weight on the bench with our bro spotting us. (iii) With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest – at this point you body on the bench will be in a T shape with a slight bend at the elbows (for safety reasons). There is no motion that happens at the elbow joint. Tip: Make sure to use the same arc of motion used to lower the weights. Incline bench dumbbell chest press exercise works the upper pectoral muscles (and front deltoids and triceps of course). Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint. THE MUSCLE PROGRAM, all rights reserved. In my opinion, dumbbell chest workout is the perfect solution to train pectorals.
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