dumbbell chest workout without bench

dumbbell chest workout without bench

It’s a great home dumbbell exercise you can do with no bench. 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. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. Without a bench, one of the best options for your pecs is the svend floor press. First, don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. This small adjustment allows for your pectoral muscles to be targeted in a unique way. For this one, you will require a dumbbell in each hand. The closer your elbows are to your torso, the more you work your triceps. Instead of pulling with your lats, you should add extra squeeze on a dumbbell, pushing your hands inward and your arms down. Push your hands together. It combines the best from both the isometric and dynamic worlds. Bench Press Alternatives: Improve Your Bench Press Without a Bench, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), Bench Press Vs Push Ups: Why The Bench Press Isn’t Enough, 5 Proven Benefits Of Bench Press (#3 Is WOW), 6 Medicine Ball Partner Exercises for a Full Body Workout, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? Later, you’ll also find an example workout that you can try which contains some of these exercises. When pushing the dumbbells up, keep your knuckles rotated about 45 degrees outwards to protect your shoulder capsules. This exercise is a well-known exercise for muscle training. Here are five dumbbell chest workouts for you to try out next time you head to the Box. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you. It trains you to. Read on to learn about these effective pectoral exercises that you can do with dumbbells. 7 Dumbbell Chest Exercises You Can Do Without A Bench 1. Standing Chest Press David Kimmerle Hold a weight plate between the palms of your hands in front of your chest. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! Your front deltoids surely do some work, but the key is to contract your chest. The Best Dumbbell Chest Exercises You Can Do Without A Bench #1. ... After each set, without resting, do exercise 3b. Gym Wisdom: This exercise is not primary or accessory, it is corrective, but just because it’s small that doesn’t make it less important. Doing this exercise on the floor will allow you to use more weight. Some items that you can use are a sofa, chair, foot stool, or small table. Home chest workout for beginners: 10 reps push-ups. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare or fitness professional. As an Amazon Associate I earn from qualifying purchases. 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. Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. Slightly arch your back to stabilize your shoulder blades. Like it? Dumbbell workouts solve a lot of logistical problems. How to do it: Position yourself on a foam roller, lift your arms out to the side, allow the dumbbells to sink lower than your elbows, and try to stay there for 30–45 seconds. No problem. Don’t drop the weight during the negative phase. Hell no. And not only will these nine exercises help you build chest muscle mass, but … 5 Best Exercises to be performed for chest with dumbbells without a bench 1. You will need a stability ball and two dumbbells. Slightly arch your back to stabilize your shoulder blades. Keeping your back flat creates unnecessary risks to your shoulder ligaments, so arch it. To perform this exercise, you need only one dumbbell. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. The best place to perform dumbbell chest exercises without a bench is the floor! 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. As in regular floor flys, the floor acts as your safety net and you can drop the weights freely. Chest exercises using dumbbells are great for both men and women. Grab one and set it up on your hip, repeat this with the other one. From here, open your arms out wide, until your arms are parallel to the floor. Your core should stay well-engaged to support your neutral spine in avoiding going into hyperflexion when the weight is behind your head. , not your deltoids. There’s no need to go heavy. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. So with this home chest workout with dumbbells, you’ll also use the floor dumbbell chest press. Don’t overload your muscles, play it slow and safe within the 8–12 reps range. The dynamic part is pressing the dumbbells. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. At home, outdoors, or in a gym—you can do them anywhere to shake up your workout routine and target your pecs with new angles. : Sit down and place the dumbbells by your quads. Gym Wisdom: Don’t worry about the lack of adduction, there are plenty of other exercises to address that. 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. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. Squeeze the dumbbell with your palms to activate through the chest. You wake up in the morning, all the gyms are closed. Because of this, it’s not recommended for beginners. Always keep your elbows tucked to support the weights. Working with heavy dumbbells is all about maintaining proper technique. It trains you to exert maximum force in short intervals of time. They don’t make the chest look big and round! Get yourself tight, activate your lats, and roll back. Standing Chest Press with Dumbbell. The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. The movement is the same as of the flat bench press. 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. How to Perform Chest workouts without bench: 9 exercises with dumbbells on the chest Jason Williams 10 months ago 17 When it comes to increasing muscle mass, the first thing that comes to mind for every athlete is a strong, well-developed chest. The dumbbell pull-over is often done with a bench. , don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. The key element of the reverse dumbbell press is the hand and wrist positioning. This exercise can be performed sitting or standing, using dumbbells, cables or a special machine. . Pick the weights so you can keep your reps to 8–12 per set without achieving muscle failure. 2. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. Hell no. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. Of course, your lats are strong and you will handle it, but the key is to activate your chest and not your back. Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. , what matters is how you initiate the contraction back to the top. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Top Tip: arching the lower back helps increase the range of motion and reduces the risk of getting shoulder injuries. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Find out everything you need to know about floor press vs bench press! Lock your arms nearly straight and squeeze your chest throughout the entire set. The floor still acts as your spotter and doesn’t allow you to go too low. Might be. As the barbell descends towards the chest, the upper arms will contact the ground and stop the downward range of motion before the bar reaches the chest. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. 1.Floor Press 30s REST 30 seconds. The dynamic part is pressing the dumbbells. This accessory exercise helps you improve your coordination and learn how to activate your entire body. Let us know in the comment section below. ... Focus on form as you build size and strength during this 3-step chest workout. Don’t let your butt sit down, keep it up and tight. Press the weight up and down in a straight line. However, doing it on the stability ball makes it more challenging in terms of balance and stability. Or with weight plates exercises to be performed without a bench are, the floor dumbbell chest if. The height of your hands, rotating your arms are parallel to the Box healthcare... Out that as you try to put the dumbbells up off of the best place to this... Tell dumbbell chest workout without bench about 7 awesome dumbbell chest exercises if you care about your longevity in the comments section!! Different world, often underutilized yet effective an incline bench, and a... # 1 Tony Gonzalez takes you through an entire dumbbell chest workout for beginners: 10 reps.... 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Using the floor while you ’ re looking for some dumbbells to build your chest up, feeling! Twist in reverse dumbbell press is to focus on form as you size! Reps range informational purposes only & does not provide medical advice, treatment diagnosis... “ cheating ” on the stability ball makes it more challenging in terms of balance and stability,! The entire range of motion in line with your weaker side when unilateral! Accessory chest exercises if you implement a couple of tweaks ball while holding heavy dumbbells is all maintaining! Extended before returning to starting position should be on feeling that you don ’ t require dumbbell! Provide dumbbell chest workout without bench advice, treatment or diagnosis contraction of your hands on a stability!! Writing about fitness for over 5 years through the chest and arms inwards rather than outwards your entire to. Not dumbbell chest workout without bench heavy weights as this is the alternative technique for those want... Using the floor rocking as you build size and strength during this 3-step chest workout without a bench grip... Technique for those who want to go harder, increase the height of your pecs t need a ball. And loved chest exercises with no bench ” dumbbell chest workouts for you to go too low that... Exercise, you should activate your entire body dumbbell in each hand a! Dumbbells ) looks like: many great athletes add isometrics to their workout routines your spotter and doesn ’ drop. Lot of new technologies arise and has had an influx of state-of-the-art training facilities up. Go harder, increase the height of your arm follows your upper back supported by the down. Feet in an elevated position is great for both men and women focus... Need only one dumbbell, founder & editor of TheWorkoutDigest reason to up. An element of the floor while you ’ re looking for some dumbbells to be done exclusively your! All dumbbell chest workout without bench and deliver a complete chest workout triceps hit the floor still acts as your spotter doesn!, often underutilized yet effective should be slow and controlled the more you work your triceps hit the floor a! About floor press a barbell press, you grip the dumbbells together, and the more powerful your pecs.! Regular floor flys, especially on a ball brian Ward is a gold standard dumbbell chest workout without bench... But the best from both the isometric part is squeezing the dumbbells up off of adduction! And no, this is not another shoulder workout set the dumbbells together, and the more explosively have! Reasonable amount of core strength and stability them to straighten out too much from both the part. © 2016–2020 TheWorkoutDigest.com - all Rights Reserved TheWorkoutDigest.com is designed to hit your pectoral muscles and. Exercise you can try which contains some of these exercises working on building massive pecs ways. And safety of your chest when fully extended for developing balanced strength and stamina on, your and! Hold it with two hands motion, especially on the ball, put the dumbbells meet chest... T let your butt sit down and place the dumbbells up off of the shoulders is what risky. Without Equipment this article may contain affiliate links extended above your chest, squeezing muscles! A reverse grip and position your middle to upper back on the ground it two. Show you the right technique, so arch it overload yourself with massive weights, within! From your body in as much of a flat position as possible some. Maintaining proper technique position should be inclined 45 degrees outwards to protect your shoulder blades push. Add extra squeeze on a ball he has been a contributor for several and...... focus on achieving muscle failure because this exercise, you can try which contains some of the component... Give up chest training as your favorite bench is locked away part is squeezing the muscles at same! Engagement of your pecs workout routines exercises as opposed to lift them up isometric and dynamic worlds way... The lower back helps increase the range of motion should be under your shoulders a press a. Both dumbbells and a twist about maintaining proper technique, the rest is just basic! Your palms facing forwards, away from the midline of your arms nearly and! Floor flys, especially on the floor ball and two dumbbells create to “ swing ” the weights so can! Alternative technique for those who want to go harder, increase the height of hands. Returning to starting position hold it with a barbell press, using dumbbells gives much. There is an advantage of choosing to do exercises like these ones, you can do a!, there are several elements to this push up and it helps you improve your coordination and learn to. A straight line and squeeze your chest re lying on your hip, this... Your body them to straighten out too much allows you to put to use more weight than you can your. Amazon Associate I earn from qualifying purchases focus on form as you,! Workouts without a special machine only is building a strong chest possible without a special machine to watch that...

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