But it’s a great bodyweight exercise to work your shoulders, upper back, and biceps. Start with just a few reps and work your way up as you get stronger. From bodyweight exercises to dumbbell routines, discover how you can get fit and strong without leaving your house. The dumbbell floor press is a great dumbbell chest exercise with no bench required to maximize your chest workout. Secure your legs at the end of the declined bench first and then lie down with a dumbbell in each hand.
Plyometric Push-Ups
Both heads converge, madmuscles app review and then the muscle inserts on the humerus, or upper-arm bone. We’ve incorporated a variety of basic equipment and bodyweight options to choose from. Get personalized meal plans to help you burn fat and build muscle.
Press the weight up and away from your chest without letting the dumbbells bump into each other, and then lower them down with control until your arms meet the ground again. If you are new at this, start with very light weights to master the technique first. When you feel confident, slowly increase the weight so the last 3-4 reps are tough to execute. Since 2005, he’s helped thousands of clients get leaner, stronger, and healthier through customized training and nutrition plans. Make sure your hips aren’t sagging or moving upward, and keep your glutes and core engaged. While the overall movement is similar to a standard push-up, the wide push-up will have the elbows flare out more comparatively, as the wider grip necessitates this.
How heavy should my dumbbells be for chest exercises?
These are the dumbbells that I’m using to demonstrate these chest exercises. For beginners, I’d recommend picking up pound dumbbells, but if you’re a more advanced lifter then go with 20-30+ pound dumbbells. When doing these exercises, be sure to try and feel the stretch in your chest at the right end.
This exercise is done just like other flys but from a decline position. Like the decline bench press, only use a 30% decline and keep the fly motion at about sternum level. By simply changing your grip, you are placing more emphasis on your upper chest and you are taking pressure and tension off your shoulders. It also hits the triceps to a greater degree than the standard bench press.
Your chest is made up of two muscles on both sides – the pectoralis major and pectoralis minor, called the pecs. Chest flyes are an isolation exercise that targets the chest muscles, and can be done with dumbbells or resistance bands. Doing any type of plank exercise will make your arms stronger, but doing plank-ups is especially effective for strengthening the triceps and biceps muscles in your arms. Build a rock-solid foundation in your arms, shoulders, back, and core with this 43-minute strength workout.
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- Dumbbells elevate the intensity of this exercise, making it more challenging.
- In the gym, there are dedicated machines targeting the upper chest or lower chest.
- Also, you can use an even greater range of motion on the concentric phase, and you can further improve muscle imbalances and movement patterning.
- It is important to keep your abdomen contracted with your feet flat on the floor and to avoid moving your hips to the sides throughout the exercise.
- On the other hand, if you place your hands further apart, you’ll require more force production by the pectoralis major and serratus anterior.
- Be sure to use an appropriate weight and keep your elbows fixed throughout and don’t overextend at the shoulder joint.
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Chest Workout At Home, With Or Without Dumbbells
You will also get greater activation of the serratus anterior when you fully protract your shoulder blades. Most bench press exercises require that you keep your shoulder blades retracted (you’ve heard it before, “keep your shoulder blades down and back”). Chest exercises like incline presses are great for the serratus anterior because it brings your shoulder blades forward and upward, which is its two main actions. Whether you realize it or not, during barbell presses, you have a stronger side that compensates for the weaker side by somewhat taking over the movement.
Dumbbell Chest Workout Without Bench For Advanced
When deciding on equipment for chest workouts, consider investing in a bench press setup if you have the space. This staple gym piece allows for a variety of chest exercises including flat, incline, and decline bench presses. Additionally, dumbbells are versatile and can be used for dumbbell bench presses and flyes, offering a range of motion that is beneficial for chest development. When creating an effective at home chest workout routine, you’ll realize that most of the exercises are variations of push-ups that rely on your bodyweight to work the muscles.
There are several things you need to do to build a strong, muscular, is madmuscles a scam well-developed chest with dumbbells. The variation of placing just your upper back on the bench adds an element of core strength to the exercise. Be sure to keep the movement balanced by moving your arms with equal space and speed. Use a weight that you can control well so you can get a deep stretch and full contraction at the top.
Dumbbell Divebomber Push-ups
Similarly, it requires more force production out of the triceps, anterior deltoid, and pec muscles in the side that’s on the floor. All the exercises that we’ve chosen to share today are push-up variations, which is no coincidence. By performing a wide push-up, you target the side of the pecs closer to your arms better. A challenging push-up variation that shifts most of the body weight onto one arm while the other extends outward for support. This builds unilateral strength in the chest, shoulders, and triceps while improving mobility and stability.
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#8: Plyometric Push-Ups
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For those who can’t get to a fitness facility or prefer training outside of one, these movements offer a simple way to stay consistent with upper-body training. They also scale easily, so you can modify intensity without relying on machines or weights. This added demand helps develop core stability, which supports posture and protects against injury. Over time, consistent core engagement may improve trunk control, balance, and even athletic performance, making these exercises a smart and efficient addition to your routine.
Just the weight of your body or a pair of dumbbells is enough to get your swole on at home. Whether you’re looking to soothe sore muscles or a restless mind, this restorative flow is the perfect way to slow down the pace. Keep your mind focused on your breath for the ultimate relief from tension. No matter your fitness level, these 10 workouts from Nike Training Club are easy to try now at-home, in the gym, or on the road.
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#2: Push-Ups
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Not only can they look great, but a strong chest contributes to better posture and improved overall strength. You may have noticed that at home workouts focus more on the arms and legs, now it’s time to give your chest some love. Fortunately, you don’t need any special equipment to work out your pecs—bodyweight exercises are just as effective. And if you do have access to dumbbells, you can use them to take your chest workouts to the next level. Here are some of the best chest exercises you can do at home, with or without dumbbells.
Transition into a laying down position, setting your upper back and arms on the ground with your forearms perpendicular to the ground. Count three seconds lowering yourself down — pause at the lowest point of your movement for about two seconds — then take three seconds to push back up to your starting position. I’m also using an adjustable bench for some of these exercises.
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Are dumbbells better for chest development?
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Strengthen your quads, hamstrings, glutes, and hips with this bodyweight exercise burner. You’ll work through a mix of high-intensity intervals and sizzling stability exercises. 👉 According to StrengthLog (2024), dumbbells promote better chest activation by allowing natural arm movement and reducing shoulder strain compared to barbells. The muscles need time to rest and, if not given enough time, can tear or strain. This is often referred to as overtraining, where the muscles are overworked, and injury is likely. Five exercises to target the chest are considered to be adequate.