Lay on a bench and hold a dumbbell in each hand above your chest. Both fuse together to attach to your upper arm bone. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. In fact, you’re going to be struggling to finish that last set, even using lighter dumbbells. You’ll also work your glutes and hamstrings. This effectively turns the move into a full-body exercise, which will allow you to handle more weight. Dumbbells Chest Exercises For The Upper Pecs Incline Dumbbell Presses. Step 3: Slowly lower the weights, keeping your elbows close to your sides, until your triceps lightly contact the floor. 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. Because the range of motion is abbreviated, resulting in little stretch on the shoulders, they’re a good option for people with shoulder pain. Push-ups are the best bodyweight exercises to target your chest. Standard incline bench presses put your hips in a flexed—or bent—position, says Rusin. Slowly lower the dumbbells to the sides of your chest. 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. Grab your dumbbells and get to work! these dumbbells for your home gym (or these if you’re on a tight budget). Step 2: Lie back on the bench, your head at the lower end, holding two heavy dumbbells at arm’s length above your chest. “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). Targets: Pecs, Shoulders (deltoids & rotator cuff), Arms (biceps & triceps), Erector Spinae, Transversus Abdominis . Place your feet flat on the bench. Create your best upper-body workout yet by incorporating these nine upper body dumbbell exercises into your... Building your upper body takes hard work. Flys focus on pectoralis major muscles. 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. This workout will do it. Many of these dumbbell chest exercises don’t even use a bench. Another adjustable option is Bowflex Selectech Dumbbells, which range in weight from 5 to 52 pounds in 2.5 or 5–pound increments. You can build and strengthen your chest muscles using dumbbells without breaking the bank or spending hours on huge pieces of gym equipment. Bend the arms as you lower the weights, explains Rusin, and you maintain the stress on the pecs while taking it off the shoulder joints. Your payment method will only be charged right before your order ships. MULTIPLE TARGETS. Plates can be added and held on with collars, or the turn of a dial or lever. The host(s), presenter(s) and/or distributor(s) of this Communication are not responsible for the content of any non-Onnit internet pages referenced in the Communication. Both difficulties lead to better muscle engagement and muscle growth. The higher you go, the greater the front deltoids activation, but the less they focus on the upper chest. Austin, TX 78744 Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. 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. This is the starting position. Set them slightly wider than shoulder width and do the same with your feet. 2 )Fixed dumbbells. Chest Fly Exercises With Dumbbells. Using Dumbbells instead of Barbells in your chest day allows you to target more parts of your body. Exercise Mode: Strength Main: Chest Others: Shoulders and Triceps Equipment: Barbell Type: Compound . 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. 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. The closer your elbows are to your torso, the more you work your triceps. Decline Dumbell Bench Press. After verification, your discount will auto-apply on that order and all future orders. The completion is the same as if you were doing standard push-ups. Load up on the decline presses—they’re a serious strength builder—and use progressively lighter weights as the workout goes on and fatigue sets in. 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. Chest exercises like push-ups, chest fly, and chest press can increase shoulder stability, improve posture, and may even make breasts look perkier. It's easy with these expert-approved, high-intensity moves. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. The Workout Focus on form as you build size and strength during this 3-step chest … If you’re ready to build some serious pressing strength and size in your chest, try one of the workouts below. Keeping your legs straight and together, raise them about six inches off the floor. It depends on your training goal. That’s not so bad if your goal is to press the biggest weight you can. 1-855-ONNIT-99 For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. For many years now, dumbbell exercises are the go-to exercises of bodybuilders in toning up their chest muscles . To qualify, simply verify your status during checkout on the payment step. 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. Benefits: This exercise works the entire chest, with special emphasis on the lower chest muscles. To economize space as well as cash, it’s a good idea to get a selectorized set that goes up to 50 pounds, and then fixed-weight dumbbells for every increment you need beyond that. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. Do it: Lay back on the floor gripping a pair of dumbbells tightly. #6 Feet-Up Slight Decline Dumbbell Bench Press. Step 3: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together until your chest is comfortably stretched and your elbows are at about a 90-degree angle. Only the last three require both dumbbells and a bench. Stand holding dumbbells in front of your chest using an underhand grip, as though you’re midway through a biceps curl. 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 You can also use a stability ball as a substitute. Now lift your right foot and bring your right knee to your left elbow. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). Pause and 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 may feel like your right and left arm push with equal force on the barbell bench press, but humans are very good at compensating—throwing a little more stress onto their stronger side while favoring their weaker one. Or equipment saying they ’ re ready to build some serious pressing strength size. It out for at least two weeks to give it a fair shot and other joints all! 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