Lower the dumbbell to the floor to resume the starting position and repeat with your left side to finish the rep. Your elbows should be bent, and your triceps should be lying flat on the floor. Do I need a bench for dumbbells? 1. I seriously recommend these dumbbells for your home gym (or these if you’re on a tight budget). in each hand and get into a plank position with your palms facing down towards the floor. Moderate weight will do wonders for your chest. Upward Chest Fly. Instead of purchasing a workout bench and other expensive fitness equipment, consider these dumbbell chest exercises without benches or use an alternative like a stability ball or your floor depending on the exercises. He also believes in sharing knowledge to the world and writes on topics related to anatomy and exercise approaches. It is similar to a front raise exercise for shoulders except that you have to twist your wrists while holding the dumbbells. I would like to see you clarify some things, because you are a good blogger and I get immense value from reading your articles. Lower yourself to the floor as you would for a basic push-up. Why are dumbbell chest exercises important? Hold your dumbbell between your palms with your hands on either end, directly in front of your chest with your arms slightly bent at the elbow. If you want to have most of the benefits of the standard bench press without the bench, you can try floor presses with dumbbells. With a little bit of creative thinking and the appropriate alternatives, like stability balls or the floor, there’s nothing that can hold you back. You can even perform these exercises at home with just a pair of dumbbells, so let’s get started. 12 reps incline dumbbell press on the fitness ball. Svend Press with a dumbbell– The svend press uses a squeezing movement and can be performed on the floor or on a stability ball, this exercise focuses on your inner chest and is super effective in building the inner muscle fibers. Better hypertrophy– A greater hypertrophy is induced because more activation can lead to a greater level of micro-tears in the chest muscle fascia, facilitating more hypertrophy. 5. Try to avoid letting the dumbbells touch when you’re at the top of each rep, Take your time as you go through your reps; lower your dumbbells more slowly than you raise them to get the most out of your chest workout, Chest (pectoral muscles), Shoulders (deltoids), Butt (glutes), Back (latissimus dorsi), You can make this move easier by bending your elbows slightly or using light weights to begin and get a full understanding of proper form and technique before increasing the difficulty, Using a stability ball allows you to get a full range of motion throughout your shoulders during this exercise, Pull-overs can also be modified to engage your legs; however, you’ll have to move to the floor to do this and sacrifice your full range of motion in the process. Start by sitting on your stability ball and walk your feet forward until your upper back, shoulders, and neck are flat on the stability ball. All these exercises will hit all the heads of pectoral muscles and is designed in a way for optimal muscle growth and to attain the benefits of only dumbbell workout. Return to the start position to complete the repetition. That’s true that barbells give you the strength and mass building ability, but don’t let that resist you from doing all those dumbbell chest exercises without using a bench. 12 reps dumbbell chest fly on the floor. Chest day is everyone’s favourite, all the dudes humping onto that barbell bench press with those heavyweight plates on it and chanting yeah? You just have to take a dumbbell and put in the ground then grip it firmly and do the regular pushups, it has many variations ;the grip and body balancing takes it to another level for a better chest activation. Slight alteration made to regular exercises wipes out the need for a bench for an effective chest workout. Grip your dumbbells overhand with your palms down. Keep your back flat and bend your elbows to lower your body closer to the floor without touching it. Your knees should be bent at a 90-degree angle so that the rest of your body is parallel with the floor. All you require is a pair of dumbbells and a pinch bit of creativity. Your dumbbells should be above your chest level and directly above your elbows. All these exercises will hit all the heads of pectoral muscles and is designed in a way for optimal muscle growth and to attain the benefits of only dumbbell workout. Standing Dumbbell Chest Fly. These are the dumbbells that I recommend to my clients. They target your quads and glutes but also require some engagement of your core. 9 Dumbbell Chest Exercises Without A Bench 1. Extend your arms by straightening out your elbows and push your dumbbells up into the air towards the ceiling. , information, and reviews on everything fitness related. You don’t have to spend hundreds of dollars on an industrial-grade workout bench. 10 reps single-arm dumbbell chest press for both sides. All these exercises can be performed on a bench. Raise your dumbbell until you return to the starting position to complete a single repetition. Lie flat on your back with your knees bent and your feet flat on the floor. Click Here To Buy Adjustable Exercise Bench At Best Price # 3. For a full list of dumbbell exercises see this article. Lay down flat on your back with your feet on the floor and your legs bent at the knee. Push the dumbbell up towards the ceiling with your right hand by extending your elbow and pause. Standing Upward Chest Fly. Decline Dumbbell Chest Press. By limiting the bottom range of the bench press, there's less of a stretched extension and internal rotation placed on the gleno-humeral joint. This suggests that when these exercises are performed in succession to tricep extension or when the tricep gets exhausted, dumbbell exercises tend to have higher activation for your chest. Properly squeezing the chest in this exercise is all you need. Table of Contents1 Introduction2 What exactly is lipozene, and what are its ingredients?3 Glucomannan the fat cutter compound4 Glucomannan benefits. Avoid lowering the dumbbells over your shoulders as this can harm your rotator cuff, Engage your core during standing chest presses to avoid lower back pain and stress, Chest (pecs), Arms (triceps & biceps), Shoulders (deltoids), To increase the difficulty, all you have to do is increase weight, reps, and/or sets, Only requires enough room to exercise and a set of dumbbells, This exercise should not be performed without medical guidance if you have an existing back, shoulder, or arm injury. 9 Dumbbell Chest Exercises You Can Do At Home When it comes to building muscle, one of the first things on the mind of every man is having a strong, well-developed chest . 5 Best Exercises to be performed for chest with dumbbells without a bench. 3. Take your dumbbells in hand and extend your arms straight above your chest muscles. HealthHalt does not provide medical advice, diagnosis, or treatment. 5. Push your dumbbells out by extending your arms out until your elbows are straight. in each hand with your palms facing in, in a standing position. , like stability balls or the floor, there’s nothing that can hold you back. Click to share on Facebook (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on WhatsApp (Opens in new window). Straightening out your elbows so that they ’ re in a standing position daniel Kirk holds Bachelor. … 10 reps single-arm dumbbell chest exercises without a bench or stability ball dumbbell pull-overs mentioned previously & without.! To a front raise exercise for shoulders except that you have to spend hundreds of on. Side while in a standing position you hold your dumbbells out weight is to be on! 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