Then take the dumbbell close to your chest and push it outwards. Go into push up position with each of your hands on a dumbbell, directly under your shoulders. If you feel that your triceps “steal” some work from your chest, start with your elbows tucked in to give preliminary fatigue to your triceps. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. Your starting position should be with your arms extended above your chest. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. Your main focus should be to always remember these two things: to hold the weight in the upper point for at least a split second, and then to move it slowly back to the lower point. They will show you the right technique, so you can maximize the effect of this workout! There’s no need to go heavy. Always keep your elbows tucked to support the weights. . Keep your elbows bent, don’t allow them to straighten out too much. The difference is that your bench should be inclined 45 degrees. Keeping your back flat creates unnecessary risks to your shoulder ligaments, so arch it. No bench? Press the weights up and together above your chest, squeezing the muscles at the top of the movement. The dumbbell exercises reduce the risk of over use injuries. The reps up and down should be slow and controlled. How to get heavy dumbbells into position: Sit down and place the dumbbells by your quads. Without relaxing your arms, push the weight forward and away from your body. 12 Strength and Conditioning Books for Elite Athletes and Their Coaches, Steroids VS Natural: Effects Of Steroid Use in Bodybuilding, Studies and Real Life Examples, PrimeMale Review – Testosterone Booster Designed For Men in Their 40-50s. The movement is the same as of the flat bench press. For this one, you will require a dumbbell in each hand. Be wary to not go too deep into your push ups with the added height the dumbbells provide, as this is not optimum for your shoulders. So with this home chest workout with dumbbells, you’ll also use the floor dumbbell chest press. Focus on lowering as slowly as possible to get the maximum from the overloaded eccentric phase. Dumbbell Push-Ups -This is a gold standard exercise you can start your workout with this exercise it is similar to... 2. Standing Upward Chest Fly The higher the dumbbells, the more explosively you have to push, and the more powerful your pecs become. Lock your arms nearly straight and squeeze your chest throughout the entire set. To perform this exercise, you need one dumbbell. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. WOD 1 – Dumbbell Chest Workouts. Bend … The trick is that you overload the eccentric part of the movement, while “cheating” on the way back. Incline bench dumbbell chest press exercise works the upper pectoral muscles (and front deltoids and triceps of course). Your main focus should be to always remember these two things: to hold the weight in the upper point for at least a split second, and then to move it, Don’t focus on achieving muscle failure because this exercise is not about getting huge gains. 2. But pecs minor tend to become tightened and short, bringing your shoulders up and forward, which ruins your posture and leads to other health issues. © 2016 – 2020 Anabolic Bodies. You will need a stability ball and two dumbbells. Slightly arch your back to stabilize your shoulder blades. Home chest workout for beginners: 10 reps push-ups. , what matters is how you initiate the contraction back to the top. It trains you to use your muscles and generate maximum power, so the key is to focus on the force and speed of every push. But the coolest of these is the dumbbell floor press. Made with love for fitness & bodybuilding. Dumbbell Chest Exercises With No Bench | Livestrong.com Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. On a less serious note, a strong chest can help you open that jar that defeated you last time you tried to have a jam sandwich. Remember, it’s not about simply moving from point A to point B, it’s about how you get from point A to point B. , don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. Chest exercises without a bench can be just as effective as those you do with a bench, or even more so. The dynamic part is pressing the dumbbells. 7) Dumbbell chest fly exercise using a stability ball The best news about this specific exercise is how versatile it is – you can actually do plenty of variations without necessarily using a bench to help you out. To perform this exercise, you need only one dumbbell. Upright chest press. Start by doing a push up. Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. Although the bench provides you with the opportunity to fight against gravity directly, the upright chest press offers a similar workout of the same muscle groups. Here are five dumbbell chest workouts for you to try out next time you head to the Box. You can pump your chest at home using different Dumbbell Chest Exercises Without Bench: push-ups from the floor or on the uneven bars, who has them, of course. There are several elements to this push up and it does require a reasonable amount of core strength and stability. This exercise is not about getting huge gains right away but about improving your ability to contract your chest to get better results in the long run. This exercise is great for developing balanced strength and mass through the left and right sides of your chest. Fitness lifestyle, physique enhancing and bodybuilding advice that is experienced & intelligent enough to trust. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Top Mistake: Adduction is important, but so is abduction, or moving your arm away from the midline of your body. Chest exercises using dumbbells are great for both men and women. 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. Plyometrics is one of the best ways to build a powerful chest without a bench. Read on to learn about these effective pectoral exercises that you can do with dumbbells. No dumbbell chest workout at home without bench would be complete without a bench press simulation. Do not use heavy weights as this is to activate the chests. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. Sit down on the ball, put the dumbbells up on your hips, and roll out. ... After each set, without resting, do exercise 3b. If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core. Press the weight up and down in a straight line. The best thing about standing chest flys is that you don’t need a bench, which is always busy anyway. At the same time, you can pick heavier dumbbells since you cheat when going upwards. Grab one and set it up on your hip, repeat this with the other one. 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