Let’s take a look at some chest exercises that you can do at home with just a pair of dumbbells. But before you do our dumbbell chest workout, you must have a bench or at least a table for you to lie on. Also note that this routine can be altered the way you want to suit your style and your strength. The only thing that’s important is that you workout, and that you workout the right way.
All these exercises can be done in flat, incline or decline manner. The reason you need to do incline and decline sets is because you need to target your upper chest and lower chest too. That’s right you have upper chest, middle chest and lower chest. So, you need to do exercises in order to target all three parts of the chest.
It hurts now but one day it will be your warm up.
Dumbbell Chest Workouts :-
Below are the best dumbbell chest workouts which works for almost everyone regardless of age (or) gender. Hope these dumbbell chest workouts will also work for you and keeps you in good shape.
1. Dumbbell Bench Press
Dumbbell Bench Press is the same as barbell bench press but you get to target each side of your chest individually. For this fitness routine, pick weights that your arms are comfortable with, so that you can perform all the movements required in order to ace the dumbbell chest workout.
- Lie down on your back, on a bench. Take two dumbbells in your hands and hold them with your palm facing upwards and your elbows downwards.
- Make sure the dumbbells are in line with your chest.
- Start with the dumbbells at the lowest position; as high as your chest.
- Slowly raise the dumbbells upwards till your arms are straight, while breathing out slowly. Focus on your chest and try to feel the burn.
- Now, slowly start lowering the dumbbells back to the starting position while breathing in, slowly.
That is one repetition. Or rather, a rep. You can do as many reps as you want, but the focus here, in your dumbbell chest workout, is the technique. Make sure you are focussing on squeezing the chest muscles while raising the dumbbell, so that you get the maximum amount of burn which can later translate into muscle.
2. Dumbbell Flyes
Flyes are exclusive to dumbbells and are good for expanding your chest sideways in your fitness routine. They too, like dumbbell press, can be done in incline and decline positions in order to target your upper and lower chest by doing our dumbbell chest workout.
- Lie down on your back, on a bench. Hold the dumbbells in both your hands with your palms facing towards each other.
- Start with the dumbbells raised and your arms straight upwards, and slowly lower the dumbbells to either side of your body, just below your chest. Inhale throughout.
- Make sure that, while you’re lowering the dumbbells, your arms are as stretched out as they can be while still being able to hold the dumbbells well.
- Raise the dumbbells back to the top while you inhale deeply, and repeat.
3. Dumbbell Pull Overs
This cannot be done in incline and decline positions and can be done only in flat position. Pull overs are very good exercises to finish your dumbbell chest workout with because they help stretch and compress the chest thoroughly. Even some of the most prominent figures in the fitness industry incorporate dumbbell pull overs into their fitness routine.
- Lie down on your back, on a bench. Take one dumbbell with both your hands and hold it above your head area.
- Raise the dumbbell up till your hands are straight and focus on squeezing your chest. Exhale throughout.
- Now, slowly lower the dumbbell to the region above your head and make sure not to bend your elbows too much.
- Lower it until your upper arm is in line with your torso, and repeat. Inhale while lowering the dumbbell.
This fitness routine is very good if you’re someone who’s too shy to go to the gym of if it’s pretty far off, and you’ve got a pair of dumbbells lying around. Initially, you can start out with a few reps for each of the exercises, while doing the incline and decline variations as well. Then, you can slowly start increasing the number of reps as you get stronger. In order to do incline, you can just put a rock or something very sturdy below the area of the bench where you’ll rest your head. And for decline, put it below the other end of the bench. Simple.
So, we hope you get some muscle gains from this dumbbell chest workout. Remember. Always keep pumping. If you liked what you just read, give us a thumbs up by commenting below and if you want more of our stuff, drop your email id below in the subscription area. Hope you have a nice day. Cheers!