chest exercises with dumbbells

All three muscles work together in this exercise. Funny thing about the human body: it only looks symmetrical. Pros & Cons: Pro: Engages your stabilizer muscles for better balance That’s one rep. Repeat the entire sequence, this time rotating to the left to get into a high plank. Pause for a moment, squeezing your chest muscles. Flys focus on pectoralis major muscles. Benefits: This more limited variation on the movement forces the pecs to start from a fully stretched position, placing a fuller range of tension on the muscles while minimizing work performed by the triceps and deltoids. It’s great to close a chest workout with a set of push ups to failure, and doing them with dumbbells is a nice way to wrap up a dumbbell chest workout too. On each exercise, choose weights that allow you to complete the lowest number of reps listed. Using Dumbbells instead of Barbells in your chest day allows you to target more parts of your body. Win $6,000 in Cash! Repeat on your left side. (If you experience shoulder pain in the fully stretched position, limit the range of motion). The elbows will remain slightly bent while the back remains flat on the bench. This effectively turns the move into a full-body exercise, which will allow you to handle more weight. Do it: Lay back on the floor gripping a pair of dumbbells tightly. Pause, then press yourself back up to the starting position. I’m not saying they’re better. Perform this workout up to three times a week on nonconsecutive days. At Openfit, we put live, certified trainer-led workouts that provide real-time feedback and encouragement, personalized meal plans, and on-demand fitness programs led by some of the world’s most sought-after trainers and athletes all in the palm of your hand. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. Because the range of motion is abbreviated, resulting in little stretch on the shoulders, they’re a good option for people with shoulder pain. Terms & Conditions  The Best Exercise Workouts With Dumbbells for a Woman's Chest. Press the weights above your chest, then slowly lower them. Mainly, It works on pecs. If you’ve been hitting the weights consistently for at least six months, this trifecta of pec punishers will nudge you up another level. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. #6 Feet-Up Slight Decline Dumbbell Bench Press. Andrew Heffernan, C.S.C.S., is an award-winning health and fitness journalist whose work appears regularly in Men’s Health and Experience Life. Benefits: While the fly homes in on the chest muscles, the leg raise works the core. Engage your core, squeeze your glutes, and press through the balls of your feet to lift your hips until your body is straight from shoulders to knees. In fact, you’re going to be struggling to finish that last set, even using lighter dumbbells. It’s important to switch up your training as well, so it might be a good idea to substitute the ole’ barbell for dumbbells … Press the weights up and together above your chest, squeezing the muscles at the top of the movement. Hold for a second then slowly lower the weight back to the starting position. If you think that chest-strengthening exercises are just for sweaty, grunting, muscular men who lift heavy weights, you're in for a pleasant surprise. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. This attaches to your upper ribs and the front side of your shoulder blades. Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. 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 […] Reverse the move to return to starting position, and repeat. Grab your dumbbells and get to work! With adjustable dumbbells, you’ll save money in the long run, and space right away. Onnit X Rewards: Earn points for exclusives, The Best Chest and Triceps Workouts for Building Muscle, A Pro’s Guide To At-Home Chest Exercises and Workouts, Strengthen and Tone Your Core and Abs With These Workouts, Strengthen And Tone Your Back With These Workouts, More articles Slowly lower the dumbbells to the sides of your chest. Both difficulties lead to better muscle engagement and muscle growth. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. This is the starting position. Secure Shopping with 100% Industry Standard SSL. That’s not so bad if your goal is to press the biggest weight you can. You have one on each side of your body, and they’re commonly referred to as the “pecs.” They each have two heads – one attaches to your collarbone, and the other attaches to your breastbone. Want to load up on a chest exercise? Known as selectorized dumbbells, the handles sit in the center of square-shaped plates, and you can load and unload them quickly with the flip of a lever. “The second you put two weights into your hands, it becomes doubly hard to stabilize them,” says Dr. John Rusin, a strength and conditioning coach and author of Functional Hypertrophy Training (available at drjohnrusin.com). When the dumbbells … It depends on your training goal. Exercise Ball Chest Flyes. palms facing your body. Perform the workout twice a week on nonconsecutive days. Visit him at andrewheffernan.com. Another adjustable option is Bowflex Selectech Dumbbells, which range in weight from 5 to 52 pounds in 2.5 or 5–pound increments. Chest exercises like push-ups, chest fly, and chest press can increase shoulder stability, improve posture, and may even make breasts look perkier. By elevating the bench just a little bit, you can incorporate leg drive into the movement in the same way you do (or should) perform a flat barbell bench press. To qualify, simply verify your status during checkout on the payment step. Pause and then push the weights back up to the starting position. Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. A study from the Journal of Strength and Conditioning Research suggests that larger ranges of motion lead to more muscle growth. After verification, your discount will auto-apply on that order and all future orders. Pause and push the weights to the starting position. Well, you might be surprised at how easy and how much progress you can achieve with the usual workout essential you may even have at home: dumbbells. Chest Fly Exercises With Dumbbells. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. #2 Dumbbells place less stress on your joints. We’re about to show you the best dumbbell exercises and workouts to develop your chest, top to bottom. Keeping your core braced, lie back on a decline bench, holding a pair of medium-to-heavy dumbbells at arm’s length over your chest, with your palms facing your feet. Continue alternating legs with each rep. 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. If you can do more than 20 reps, wrap an elastic exercise band around your back and grasp an end in each hand for extra resistance. For more information, see the complete Onnit. Openfit is the all-in-one fitness, nutrition, and wellness destination. Your arms should be locked out and your body straight from your heels to the top of your head. Pick a set of heavy dumbbells. This is the starting position. Privacy Policy  Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. these dumbbells for your home gym (or these if you’re on a tight budget). When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. Crush presses force the pecs to contract hard in a shortened position. However, with dumbbells, you have to have more balance and control. This workout will do it. Onnit, A strong chest improves the overall physique of the body and is imperative that one should work stepping-up the chest. These are the best Chest Exercises with Dumbbells: 1. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates. Flyes take the triceps virtually out of the equation, largely isolating the pecs and working them hardest in the fully stretched position—where the maximum amount of muscle fibers can be recruited. Step 3: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. Pause, then push back up until your arms are fully extended. MULTIPLE TARGETS. New to chest workouts? Dumbbell training offers the following benefits for chest gains. Take your dumbbell press to the floor for a shoulder-safe chest pump. To begin the exercise, lie down on a declined bench by holding dumbells at the top of your chest. #4 Dumbbells work the pecs harder. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Your payment method will only be charged right before your order ships. Chest workout at home with dumbbells. You’ll pay about 25 bucks for a pair of 10-pounders, 60 bucks for two 25-pounders, and 110 for a pair of 45s. By using dumbbells, we can get deeper. Hold a dumbbell in both hands and extend arms straight out in front of chest. Both fuse together to attach to your upper arm bone. The weight is secured to the handle. Andrew lives in Los Angeles with his wife and two children. If you’re fairly new to the iron game and are looking to dumbbells to build your chest, start with this simple, two-move workout. Many of these dumbbell chest exercises don’t even use a bench. Stand holding dumbbells in front of your chest using an underhand grip, as though you’re midway through a biceps curl. Not as convenient as the other adjustable options, but at about $120.00 for a 5 to 45-pound pair, they’re way less expensive. Getting a strong lower chest helps with mobility and esthetics. Step 1: Place your hands on the floor, or on a stable elevated surface (a bench, box, or table work well—the higher the surface the easier the exercise). Use it in place of your current chest day and limit any other chest training you do in the same week to ensure recovery. 10 Dumbbell Chest Exercises Without A Bench . The floor press works similarly to the crush press, working the pecs when they’re in a shortened position. If you’re after a classic strongman feel, and don’t feel like plopping down three bills for hand weights, you can’t beat a pair of York Fitness Cast Iron Dumbbells. Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. If you’ve only got dumbbells to work with, what would be the best exercises for chest? Push-ups are the best bodyweight exercises to target your chest. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. This builds on our last point. This makes for a good contrast to flyes and dumbbell pressing movements—where the weights lower past your chest, emphasizing a stretch on the muscles. You’ll also work your glutes and hamstrings. Although a bench isn’t necessary for chest workouts, it does allow you to work your muscles in slightly different ways. This is the starting position. Eventually, the strength on your two sides evens out. Simultaneously raise your right leg and press the dumbbells above your chest, rotating them at the top so that the your palms face backward and the inside ends of the dumbbells touch. Try a pair before you buy though, as some people find the handgrips a little awkward. This ensures that you never push a set farther than your weaker side can handle. But, if you like the real-gym feel of one-piece dumbbells, and money and space are no object, it’s hard to beat CAP Barbell Rubber-Coated Hex Dumbbells, which feel great in your hands and won’t nick up your flooring if you drop them. For any of you whose wrists squawk at you while doing regular pushups or other pressing exercises, being able to grip the dumbbells during the push up is a big help in that regard. It’s safer than doing flat or incline presses with heavy weight. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return. For more information and a full list of products that qualify, visit our. Decline Dumbell Bench Press. All automatic, worry free, and with our same great money back guarantee. Have in mind that specific vital adjustments need to be made when exemplifying the exercises at home. And not only will these nine exercises help you build chest muscle mass, but they target other parts of your body, too. Standard incline bench presses put your hips in a flexed—or bent—position, says Rusin. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Keeping your elbow tucked, row the weight in your right hand to your ribs, and then lower it. The Surprising Benefits of Using Dumbbells. Finish with two sets of old-fashioned pushups, which will feel shockingly difficult after the other moves. At the top of the move, bring your right foot underneath your left leg, plant the weights on the floor to your right, and then flip over into a. Keeping your legs straight and together, raise them about six inches off the floor. Then hit the second move, leaving a couple of reps in the tank on all your sets. The completion is the same as if you were doing standard push-ups. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). On the pushup, perform each rep at a deliberate pace, stopping before you reach failure on your first set. In this article, I will demystify how best you can perfectly perform lower chest exercises at home with dumbbells correctly. Quick review on chest muscles before you start working them: the main chest muscle is the pectoralis major. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. Now lift your right foot and bring your right knee to your left elbow. Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. The angle should ideally be 30 degrees or less. USA, Copyright 2021 Onnit Labs, Inc.  You can also use a stability ball as a substitute. If you work out at home, you’ll need at least three pairs (something that feels light, medium, and heavy) right off the bat, plus new ones whenever you get too strong for the old models. Getting in position: Never pick the dumbbells up off of the floor while you’re lying on the ball. Perform equal reps on both sides. Stand straight and hold a pair of dumbbells in front of your hips. The Workout Focus on form as you build size and strength during this 3-step chest … If the product doesn't perform for you, however, we’re not gonna play games with you. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. Pause and return to the starting position. Order any of our entry size supplements, and if you don’t like it, you can keep it! Exercise Mode: Strength Main: Chest Others: Shoulders and Triceps Equipment: Barbell Type: Compound . We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. Step 2: Rotate your wrists so that the thumb sides of your hands are closer together than the pinky sides (as if holding a steering wheel at 10 and two o’clock). All you have to do is incorporate any of the previously discussed chest exercises into your current fitness routine, and you’ll be sure to start feeling and seeing the benefits in no time. Step 2: Lie back on the bench with your head at the elevated end, holding two medium-heavy dumbbells at arm’s length above your chest, palms facing inward. Keep your back straight and chest up. Do this often enough, and the joints on that side will start to complain. Please note that this discount cannot be combined with coupons. So when you force the body to move with perfect symmetry—as when you lower an evenly-weighted bar directly to the middle of your chest—one side will always take on a little more of the stress than the other. Only the last three require both dumbbells and a bench. Perform a sit-up, but don’t return to the starting position. Benefits: In addition to working your chest and your back, this move forces the muscles of your core to fire the entire time to keep you stable in plank position while you drive your knees to opposite elbows. You want to train chest at home but you don’t have heavy dumbbells. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. Below, we’ve pulled out nine of the best dumbbell chest exercises that you can do at home or at the gym. Barbell Bench Press- Chest Exercises. The higher you go, the greater the front deltoids activation, but the less they focus on the upper chest. Use it in place of the chest day you were doing, or add it to your program for extra work (spaced out a few days from any other chest work you do). Lie down with your knees bent and your feet flat on the floor, holding a pair of dumbbells with your elbows close to your sides, forearms vertical to the floor, and your palms facing in. Reverse the move to return to the starting position, and repeat the move with your left arm. Step 1: Lie on your back on the floor, holding two dumbbells at arm’s length over your chest. You can either lie back from a sitting position while holding the dumbbells, or have a partner hand them to you. Dumbbell training may not be as sexy as loading up the bar till it bends, but for most people, it’s actually a better road to a bigger, stronger, set of pecs, and offers less risk of injury to boot. That places the stress of the exercise right where it belongs—in your muscles, and not your joints. Well, This is a compound exercise. The best upper-chest workouts with dumbbells include exercises that emphasize upper pectoral activation. For all products purchased at Onnit.com be performed in three ways: flat, decline and incline as as. It does allow you to handle more weight area of the workouts below chest fly MSRP for all purchased... Greater range of motion ) more out of your shoulders, and repeat the entire,... Pressing angles for your shoulders, and not only will these nine upper body dumbbell exercises, such dumbbell... Then lower it dumbbells chest exercises with dumbbells engaging the core be out. The final effort, get as many reps as you chest exercises with dumbbells any or... 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