If you want to develop your chest with dumbbells at home, what should you do? There are lots of dumbbell chest workouts you can perform without a bench at home, so don't worry. You might be surprised to learn that performing dumbbell chest exercises without a bench can sometimes be preferable to doing them on a bench. We've compiled 6 of the best dumbbell chest exercises that can be performed with a dumbbell at the gym or home.
Most Effective Dumbbell Chest Exercises To Do At Home
1. Standing Chest Press
Standing as you press targets your pectoral muscles in a certain way that stimulates and grows new muscle. One dumbbell is all you need for this workout.
Standing with your feet shoulder-width apart, bend your arms in front of your chest, and grip a dumbbell in the middle of your hands. Use your palms to squeeze the dumbbell to engage your chest. When your arms are fully extended, push the dumbbell away from you and then slowly regain your starting position.
2. Standing Upward Chest Fly
This exercise is similar to a front rise that you could perform for the shoulders, but it can be effectively used for the chest with just a slight wrist twist. You'll need a dumbbell in each hand for this one.
With your hands facing front and your dumbbells by your sides, begin in a stable, neutral standing stance. Lift both of your arms from your sides so the dumbbells meet at chest level while maintaining a little bend in your elbow. The repetitions should be done slowly and deliberately.
3. Reverse Dumbbell Chest Press
You would hold the dumbbells in a typical dumbbell chest press with your hands pointing ahead and away from you. You hold the dumbbells in this exercise with your hands facing backward and toward you. This minor modification enables you to target your pectoral muscles distinctively.
Knees bowed and feet flat on the ground, lie on your back. Your arms should be at a 45-degree angle from your body, and you should hold a dumbbell in each hand with a reverse grip. Squeezing the muscles at the peak of the movement, press the weights up and together above your chest.
After each rep, make sure your arms are back where they were at 45 degrees from your body. If you get sidetracked during your set, it's simple to assume an arm position that is wider or narrower than is necessary.
4. Single Arm Floor Chest Press
The left and right sides of your chest will grow in size and strength as a result of this workout. As you increase the weight to one side of your body at a time, it also gives you the chance to practice core stability and strength.
One dumbbell is required for this workout. Lay on your back and extend your legs straight at first. Your second arm, which should be spread wide and palm down for increased stability, should be holding a dumbbell while your other arm is at a 45-degree angle to your torso.
Straight up and down motions with the weight are required. Your core will engage as you press the weight upward to prevent you from rolling to the side of your body that is heavier.
You can bend your knees and keep your feet flat on the floor if you experience any lower back pain; this variation requires less work from your core.
5. Dumbbell Single Arm Floor Fly
With this particular chest fly variation, you may concentrate extra hard on squeezing the sternal head of the pec major. Additionally, since the range of motion is constrained, it's a terrific method to fly without putting additional strain on the shoulders.
Hold a dumbbell exactly over your shoulder with your arm straight while lying on the ground. Allowing your arm to bend, lower it until the dumbbell is parallel to your chest. Raising it back to its initial position, repeat the process.
6. Dumbbell Deep Push Up
Because this dumbbell chest exercise doesn't require fully extended wrists like traditional pushups, it may be helpful for people with wrist mobility issues. However, compared to a regular pushup, this exercise requires more stability and balance. By allowing your chest to extend past the dumbbell's handles, you can achieve a slightly wider range of motion.
Related article: 6 Best Chest Workouts for Building Muscle
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