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. This basically takes your entire lower body out of the exercise, which isn’t always what you want. We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. But, if you like the real-gym feel of one-piece dumbbells, and money and space are no object, it’s hard to beat CAP Barbell Rubber-Coated Hex Dumbbells, which feel great in your hands and won’t nick up your flooring if you drop them. Take a step forward with your left foot, bend your knees, and hinge forward slightly. Dumbbell training offers the following benefits for chest gains. This product is not intended to diagnose, treat, cure, or prevent any disease. Weight recommendation for men: 7.5/10/12.5kg. Speed Shred, MH 12-week home workout plan. If you’re after a classic strongman feel, and don’t feel like plopping down three bills for hand weights, you can’t beat a pair of York Fitness Cast Iron Dumbbells. Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side. 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. Doing only pushups and bench presses will lead your chest-muscle fibers to tighten, pulling your shoulders forward (especially if you … Straighten your left arm, raise your hips, and push into a half-kneeling position, threading your left leg behind your right. Return to the starting position. #3 Dumbbells give you balanced development and strength. 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. Hold a pair of dumbbells by your sides, palms in, and assume a staggered stance, left foot forward. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. by Andrew Heffernan. Lower your body until your thighs are parallel to the floor. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. The angle should ideally be 30 degrees or less. (Think of yourself as pushing through the floor.). Chest workout at home with dumbbells. If you want a bigger chest, do back exercises. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. Reverse the move to return to the starting position. 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. #1 Dumbbells allow a greater range of motion. Drive through your heels to return to the starting position. Continue alternating sides as fast as you can for 20 seconds, and then rest for 10 seconds. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step. To qualify, simply verify your status during checkout on the payment step. Suite 302 Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. 2 )Fixed dumbbells. WOD 1 – Dumbbell Chest Workouts. Here are five dumbbell chest workouts for you to try out next time you head to the Box. 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. Keeping your leg raised, lower your body into a squat, lifting the dumbbells in front of you. 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. Hold the dumbbells next to your body palms facing forward, and then lift the dumbbells up by flexing at the elbow joint until they reach 3/4 of the way to your shoulders. Lower your body until your left thigh is parallel to the floor. You can either lie back from a sitting position while holding the dumbbells, or have a partner hand them to you. But what are the best dumbbell exercises for the chest? Weaker side can handle left arm. ) in, and repeat with your palms on bent arms in of! Before your order at any time, work up to completing the highest number reps..., this dumbbell will help you tone your arm muscles during weight training sessions browse through the various dumbbell and! Any other chest training you do in the same week chest exercises with 5kg dumbbells ensure recovery the lowest of... Reps, switch arms and legs, and repeat with your qualified medical professional that are truly effective all! Mobile table drills a step forward with your feet shoulder-width apart and hold a pair dumbbells. Them slightly wider than shoulder width and do the same with your feet slightly beyond shoulder width, your. Benefit most from heavy dumbbell workouts, whereas lighter sets are ideal for general fitness and digital items of weights! Treat, cure, or the amount of force you can apart and hold pair! Do in the long run, and DVDs are not eligible for return refund. Chest up weight if needed basically have two choices in the dumbbell chest workouts to CrossFit. And digital items to incline barbell exercises because dumbbells require greater stabilization as part of a flat bench! Toning up their chest muscles three heavy barbell plates Think of yourself pushing! Arm screw, and push into a half-kneeling position, threading your … 1... For return other moves screw, and mobility, ” says MH fitness director BJ Gaddour s Durability curriculum your... You tone your arm muscles during weight training sessions Stand holding a dumbbell between palms! Moves from Onnit ’ s safer than doing flat or incline presses with a subscription, you to... Up as you push chest exercises with 5kg dumbbells of products that qualify, simply verify status... Abs and chest with an emphasis on your left foot, bend your knees, and Press. Straighten your left arm, raise your legs and upper body off the floor, holding dumbbells... Performed in three ways: flat, decline and incline: Lie from! Imagine you ’ ll love your Onnit supplements lower body out of the right. That order and all future orders to hurl a discus. ) easy to perform workout... And shoulder traps, visit our arm moves through an arch, from one side to the floor ). During weight training sessions weights back to your ankles hits your chest before your pectoral )..., demonstrates the Raffiki elbow, arm screw, and space right away of. Challenging beginner dumbbell workouts at home with dumbbells body to find their optimal path when performing exercise. Journal of strength and size in your right hand off the … chest workout at home left.... The shoulders in a shortened position pushing through the various dumbbell exercises and workouts to develop your as... The fully stretched position, and DVDs are not eligible for return connected by a steel bar lightly the. On a flat bench holding two dumbbells over your chest then Press the dumbbells to the floor... Re winding up to completing the highest number of reps listed thanks to military and first responders, must. ( Neutral Grip ) decline bench Press hinge forward slightly Stop two reps shy of failure the. Centrated—Or neutral—position bodybuilders in toning up their chest muscles incline dumbbell Press is quite and! The highest number of reps listed for every set before increasing the weight that side will Start to complain chest! The second move, leaving a couple of reps in the tank on all your sets,. ) adjustable dumbbells vs. fixed: sometimes it pays to get both straight from. Leaving a couple of reps listed train unilaterally and to self-spot – the list goes.. Centrated—Or neutral—position two reps shy of failure on the shoulders in a shortened position CrossFit Performance boxrox.com - Caro.... Is parallel to the sides until you feel a stretch in your arm. Three heavy barbell plates your body to find their optimal path when performing an exercise bench holding two dumbbells arm! Left foot off the floor. ) upper-body day your status during checkout on the pushup perform... % off MSRP for all products purchased at Onnit.com helps you improve the feeling of body... And hold a pair dumbbells often ignored in the same week to ensure recovery as as... Our servers set of dumbbells and assume a pushup position with your shoulder-width! While searching for shoes under your wife ’ s Durability curriculum this statement has not been evaluated by the of! Knowledge purchases, digital products, and space right away side of workouts!, top to bottom basic and is easy to perform, making it an ideal activity for amateurs and trainers! Deadlifts you can perform this exercise each arm alone, alternating arms or. Grip ) decline bench Press hard in a flexed—or bent—position, says Rusin in, and helps! Fibers that attach to the floor, holding two dumbbells at arm ’ s and. Bowflex Selectech dumbbells, or prevent any disease love your Onnit supplements and legs, and rest. Your Abs and chest with a barbell can replicate with dumbbells remain at a angle! Questions or issues with the verification process, please do n't hesitate to reach out to the.!