With a dumbbell in your right hand, stand with your feet slightly beyond shoulder width. The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. An ideal pick for fitness freaks and beginners, this dumbbell will help you tone your arm muscles during weight training sessions. Discover how to unlock the serious power of light weights. Continue for 4 minutes. Related: 10 Deadlifts You Can Do With Just a Pair Dumbbells. Do this 5 times total. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates. Exercise two: Dumbbell burpee. You can do it as part of a full-body workout or upper-body day. #6 Feet-Up Slight Decline Dumbbell Bench Press. Lie on your back with your right leg bent and left arm by your side; hold a dumbbell in your right hand above your chest. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. Do 10 reps, switch arms and legs, and repeat. But if benching hurts your shoulders, you train at home without a trusty spotter, or you’ve found that barbell training just doesn’t give you a bigger chest, dumbbell work is the answer. Dumbbells allow both sides of your body to find their optimal path when performing an exercise. Press your dumbbells up directly above your upper chest, keeping your arms bent slightly. Split-squat shoulder raise Turkish getup Sit straight up in a chair or on a bench, with your knees at a 90-degree angle to the floor. The best upper-chest workouts with dumbbells emphasize your upper pectoral fibers and stimulate pectoral muscle development to meet your specific training goals. Step 4: Press the weights back to the starting position. One of the best chest exercises that can be performed on an exercise ball is the chest fly. Over time, work up to completing the highest number of reps listed for every set before increasing the weight. On each exercise, choose weights that allow you to complete the lowest number of reps listed. Safety for the Shoulders. That’s not something you need to worry about when your hands are connected by a steel bar. To qualify, simply verify your status during checkout on the payment step. After verification, your discount will auto-apply on that order and all future orders. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. 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. Stand holding a pair of dumbbells at arm’s length next to your sides. In the down position, your elbows should be at a 45-degree angle to your torso—not straight out to the sides. Hold a pair of dumbbells by your sides, palms in, and assume a staggered stance, left foot forward. That’s not so bad if your goal is to press the biggest weight you can. Then push the dumbbell away from you until your arms are fully extended before returning to starting position. Funny thing about the human body: it only looks symmetrical. Known as selectorized dumbbells, the handles sit in the center of square-shaped plates, and you can load and unload them quickly with the flip of a lever. 2. You can either lie back from a sitting position while holding the dumbbells, or have a partner hand them to you. In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges.Consider varying your grip width for more complete chest development. Flys focus on pectoralis major muscles. Twist your torso to the left by pivoting on your right foot, and punch straight out from your shoulder with the dumbbell in your right hand. If you’re tired of schlepping to the gym and are ready to build a weight room of your own at home, dumbbells should be one of your first buys. Lie on your back with your feet together and a dumbbell in each hand next to your thighs, palms up. Because the range of motion is abbreviated, resulting in little stretch on the shoulders, they’re a good option for people with shoulder pain. Dumbbell Bicep Curl. Onnit, Roll onto your left side and prop yourself on your left forearm. Here are our favorites—many of them classic moves you’re probably already familiar with, but with a clever twist that elicits even greater gains—courtesy of Rusin. Want to load up on a chest exercise? 5 Dumbbell Chest Workouts to Improve CrossFit Performance boxrox.com - Caro Kyllmann. All automatic, worry free, and with our same great money back guarantee. Flyes take the triceps virtually out of the equation, largely isolating the pecs and working them hardest in the fully stretched position—where the maximum amount of muscle fibers can be recruited. For many years now, dumbbell exercises are the go-to exercises of bodybuilders in toning up their chest muscles. Weight recommendation for men: 7.5/10/12.5kg. Do this often enough, and the joints on that side will start to complain. For more information, see the complete Onnit, 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 Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. Repeat for 20 seconds; rest 10 seconds. 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. When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. Switch legs every 5 reps. Related: Sculpt Your Abs and Chest With a Single Dumbbell. Not as convenient as the other adjustable options, but at about $120.00 for a 5 to 45-pound pair, they’re way less expensive. Dumbbell Chest Fly . Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step. Continue alternating sides as fast as you can for 20 seconds, and then rest for 10 seconds. This effectively turns the move into a full-body exercise, which will allow you to handle more weight. Tuck your tailbone under, brace your core, and squeeze your glutes, so your pelvis is perpendicular to the floor. They work similarly to the PowerBlocks and they’re about as pricy (you’ll pay around 300 dollars for a pair), but are a little easier to use and feel better in your hands. That’s 1 set; do 3. Chest workout at home with dumbbells. The angle should ideally be 30 degrees or less. Perform this workout up to three times a week on nonconsecutive days. On a less serious note, a strong chest can help you open that jar that defeated you last time you tried to have a jam sandwich. WOD 1 – Dumbbell Chest Workouts. Squeeze hard at the top on crush presses and you’ll get a similar effect to cable crossovers, without needing two fancy cable stations to do it. In today’s video we look at the best dumbbell exercises for chest. Visit him at andrewheffernan.com. 1-855-ONNIT-99 The floor press works similarly to the crush press, working the pecs when they’re in a shortened position. 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. This balanced position permits maximal drive from your muscles, while the decline angle recruits more of the muscle fibers that connect to the sternum (targeting the lower chest). Some of the concepts presented herein may be theoretical. Order any of our entry size supplements, and if you don’t like it, you can keep it! Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates (the same as you did for incline press described above). Our Durability Coach, Cristian Plascencia, demonstrates the Raffiki elbow, arm screw, and mobile table drills. First, bring the dumbbells upwards and slowly contract them down until your arms are parallel to the floor. Straight-Arm Pullover. On the pushup, perform each rep at a deliberate pace, stopping before you reach failure on your first set. Lower your body until your thighs are parallel to the floor. Related: Pump Your Triceps With Just 5kg Dumbbells. This ensures that you never push a set farther than your weaker side can handle. Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. “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). Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. Plates can be added and held on with collars, or the turn of a dial or lever. Raise your right leg and reach for your toes with the dumbbell. Create an account today and benefit from a bunch of awesome things. 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