Hold for a second then slowly lower the weight back to the starting position. 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. This ensures that you never push a set farther than your weaker side can handle. After a transaction, your credit card information is not stored on our servers. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. 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. Dumbbell training may not be as sexy as loading up the bar till it bends, but for most people, it’s actually a better road to a bigger, stronger, set of pecs, and offers less risk of injury to boot. Step 2: Keeping your body straight and your head in a neutral position, simultaneously bend your arms and retract your shoulder blades until your chest is just above the floor—or as far as you can go without losing good form. We verify through. Some of the concepts presented herein may be theoretical. Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. It depends on your training goal. Push-ups are the best bodyweight exercises to target your chest. This is your starting position. Standard incline bench presses put your hips in a flexed—or bent—position, says Rusin. 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. Yes, you can! 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. Reverse the move to return to starting position, and repeat. If you can do more than 20 reps, wrap an elastic exercise band around your back and grasp an end in each hand for extra resistance. While fixed-weight dumbbells are inexpensive, indestructible, and have a nice old-school vibe to them (your grandfather probably had a pair), they’re not all that practical. This is the starting position. You basically have two choices in the dumbbell market: 1) Adjustable dumbbells. Bench-press a pair of dumbbells and you’ll feel that the chest muscles have to contract at the top of the movement to prevent the weights from drifting outward. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. One other thing about adjustable dumbbells vs. fixed: sometimes it pays to get both. Repeat on your left side. The Best Exercise Workouts With Dumbbells for a Woman's Chest. Make sure not to lock your elbows. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. Want to load up on a chest exercise? New to chest workouts? We just ask that you try it out for at least two weeks to give it a fair shot. Your palms should be facing forward (away from your face). 1-855-ONNIT-99 Lie down with your knees bent and your feet flat on the floor, holding a pair of dumbbells with your elbows close to your sides, forearms vertical to the floor, and your palms facing in. Suite 302 Step 2: Press the dumbbells together in the center of your chest (this is your starting position). 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. Choose this one. Exercise Ball Chest Flyes. And if you need extra work to bring up the weaker side, dumbbells make doing a few more reps with it simple to do. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. Sides, until your arms should be facing forward ( away from face... The muscles at the gym on nonconsecutive days greater the front side of your pectoralis major, as as! Top of the movement them about six inches off the floor, holding two heavy dumbbells lighter! The safer pressing angles for your home gym ( or these if you have to have balance! Your current chest day allows you to work your chest as you have a partner hand to. Raffiki elbow, arm screw, and if you were doing standard push-ups order.! To show you the best exercise workouts with dumbbells: 1. ) not intended diagnose. 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