Both difficulties lead to better muscle engagement and muscle growth. After a transaction, your credit card information is not stored on our servers. This attaches to your upper ribs and the front side of your shoulder blades. Step 1: Lie back on an exercise bench holding two dumbbells at arm’s length above your chest, palms facing inward. Pause for a moment, squeezing your chest muscles. The best upper-chest workouts with dumbbells include exercises that emphasize upper pectoral activation. #6 Feet-Up Slight Decline Dumbbell Bench Press. Decline Dumbell Bench Press. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. Accessibility Policy  It depends on your training goal. 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. Dumbbells allow both sides of your body to find their optimal path when performing an exercise. But if you’re doing your dumbbell chest workouts at home and don’t have a bench, no worries – you can use a stability ball instead. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). Step 2: Lie back on the bench with your head at the elevated end, holding two medium-heavy dumbbells at arm’s length above your chest, palms facing inward. This builds on our last point. This is also one of the safer pressing angles for your shoulders. Hold for a second then slowly lower the weight back to the starting position. Your payment method will only be charged right before your order ships. Lie down on the floor holding a pair of dumbbells directly above your chest, palms facing in, arms slightly bent. Keeping your legs elevated for the duration of each set will also hammer your core. For more information, see the complete Onnit. The Workout Focus on form as you build size and strength during this 3-step chest … Terms & Conditions  Our Durability Coach, Cristian Plascencia, demonstrates the Raffiki elbow, arm screw, and mobile table drills. All three muscles work together in this exercise. Try a pair before you buy though, as some people find the handgrips a little awkward. Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. Eventually, the strength on your two sides evens out. 4401 Freidrich Ln. Pull the dumbbells up toward your chest and your knees out to the sides of your neck. And you’re wondering ‘Can I still get a good workout with light weight?’. 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. Want to load up on a chest exercise? Your arms should be locked out and your body straight from your heels to the top of your head. Now lift your right foot and bring your right knee to your left elbow. Step 4: Slowly reverse the movement, returning to the starting position. 10 Dumbbell Chest Exercises Without A Bench . If you’re ready to build some serious pressing strength and size in your chest, try one of the workouts below. You can also use a stability ball as a substitute. Step 2: 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. All automatic, worry free, and with our same great money back guarantee. The higher you go, the greater the front deltoids activation, but the less they focus on the upper chest. You want to train chest at home but you don’t have heavy dumbbells. The slight decline works the pecs with the shoulders in a centrated—or neutral—position. Both fuse together to attach to your upper arm bone. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. And not only will these nine exercises help you build chest muscle mass, but they target other parts of your body, too. 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. Read more about the difference between bodyweight training and … 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. Standing Chest Press . Lie on your back holding a pair of dumbbells at chest level with your upper arms on the floor, your forearms vertical, and your palms facing forward. Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they are close to the sides of your chest. The pec fly and incline press with dumbbells are among the best exercises, along with workouts that include the incline press and pec flies for targeting upper-chest … Chest workout at home with dumbbells. 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. In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com. Dumbbells Chest Exercises For The Upper Pecs Incline Dumbbell Presses. We just ask that you try it out for at least two weeks to give it a fair shot. #3 Dumbbells give you balanced development and strength. Targets: Pecs, Shoulders (deltoids & rotator cuff), Arms (biceps & triceps), Erector Spinae, Transversus Abdominis . Set them slightly wider than shoulder width and do the same with your feet. All you have to do is incorporate any of the previously discussed chest exercises into your current fitness routine, and you’ll be sure to start feeling and seeing the benefits in no time. Andrew lives in Los Angeles with his wife and two children. 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. With a slight bend at … When the dumbbells … palms facing your body. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Over time, you’ll be tripping over dumbbells, and wondering why you didn’t shell out a little more for the adjustable type up front. This is your starting position. Use it in place of your current chest day and limit any other chest training you do in the same week to ensure recovery. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. Top Tip: The wider your hands are, the more you work your chest. Just below the pectoralis major is the pectoralis minor. 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. Perform equal reps on both sides. Keeping your elbows slightly bent and glutes engaged, slowly lower the weights out to your sides (like you’re opening up for a bear hug) as you lower your hips to the floor. Keeping your legs straight and together, raise them about six inches off the floor. Pause and return to the starting position. These chest exercises can be done anywhere, as long as you have a set of weights. Use it in place of the chest day you were doing, or add it to your program for extra work (spaced out a few days from any other chest work you do). Although a bench isn’t necessary for chest workouts, it does allow you to work your muscles in slightly different ways. These are the best Chest Exercises with Dumbbells: 1. Onnit is not liable or responsible for any advice, course of treatment, diagnosis or any other information or services you chose to follow without consulting a qualified medical professional. Take the Onnit 6 Challenge! HOW TO DO IT: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with palms facing each other and elbows only slightly bent. The same goes for barbell rows vs. dumbbell bent-over rows with dumbbells. This basically takes your entire lower body out of the exercise, which isn’t always what you want. Slowly lower the dumbbells to the sides of your chest. Any chest move that you can do with a barbell can replicate with dumbbells. Below, we’ve pulled out nine of the best dumbbell chest exercises that you can do at home or at the gym. We categorized them by the area of the chest they emphasize most. This is the starting position. If you have any questions or issues with the verification process, please don't hesitate to reach out to. We’re about to show you the best dumbbell exercises and workouts to develop your chest, top to bottom. Upper-Chest Exercises. Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. Gym wisdom suggests that building a big chest is all about slapping as much weight as you can find on a barbell and bench-pressing it till you’re blue in the face. 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. Lie back on the floor with your knees bent and your feet flat, holding a pair of medium-weight dumbbells directly over your chest with your palms facing each other. Each is designed to suit a specific goal and experience level. 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. To begin the exercise, lie down on a declined bench by holding dumbells at the top of your chest. † This statement has not been evaluated by the FDA. Getting a strong lower chest helps with mobility and esthetics. Simultaneously raise your right leg and press the dumbbells above your chest, rotating them at the top so that the your palms face backward and the inside ends of the dumbbells touch. The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Andrew Heffernan, C.S.C.S., is an award-winning health and fitness journalist whose work appears regularly in Men’s Health and Experience Life. Benefits: While the fly homes in on the chest muscles, the leg raise works the core. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. However, with dumbbells, you have to have more balance and control. Plates can be added and held on with collars, or the turn of a dial or lever. Mainly, It works on pecs. In addition to the primary muscle movement, it simultaneously activates the abdominals by engaging the core as well. For example, the barbell chest press focuses solely on your chest but when you do Dumbbell Chest press, it also targets your shoulder area, allowing you maximize each rep you do. Step 2: Lie back on the bench, your head at the lower end, holding two heavy dumbbells at arm’s length above your chest. Engage your core, squeeze your glutes, and press through the balls of your feet to lift your hips until your body is straight from shoulders to knees. If the product doesn't perform for you, however, we’re not gonna play games with you. Return to the starting position and repeat, this time lifting your left foot and bringing your left knee to your right elbow. 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. Rest about 2 minutes between sets of the first move, 60 seconds between sets of the second, and 30–45 seconds between sets of the third. 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. Another adjustable option is Bowflex Selectech Dumbbells, which range in weight from 5 to 52 pounds in 2.5 or 5–pound increments. For many years now, dumbbell exercises are the go-to exercises of bodybuilders in toning up their chest muscles . Yes, you can! Order any of our entry size supplements, and if you don’t like it, you can keep it! Your legs should be extended straight toward the ceiling. Tuck your tailbone under, brace your core, and squeeze your glutes, so your pelvis is perpendicular to the floor. Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. Exercise Mode: Strength Main: Chest Others: Shoulders and Triceps Equipment: Barbell Type: Compound . That’s one rep. Repeat the entire sequence, this time rotating to the left to get into a high plank. After verification, your discount will auto-apply on that order and all future orders. This means you’ll need multiple pairs of dumbbells to cover an array of weight increments. Reverse the flip and return to the starting position. That’s not possible with dumbbells: your right and left sides have to stabilize and push with equal force—and if one side lags behind, you feel it immediately. We verify through. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Onnit, Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] That’s a good thing, he says: the smaller muscles in your shoulder joints learn to stabilize those joints, while the big muscles (the pecs, mainly) work harder to control the weights, preventing them from drifting in all directions. Many of these dumbbell chest exercises don’t even use a bench. Do this often enough, and the joints on that side will start to complain. While the main chest exercises usually use barbells, there’s a number of important benefits that dumbbells have over the barbell. Continue alternating sides with each rep. 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. 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. Step 3: Slowly lower the weights, keeping your elbows close to your sides, until your triceps lightly contact the floor. Do it: Lay back on the floor gripping a pair of dumbbells tightly. We’re confident you’ll love your Onnit supplements. Because the range of motion is abbreviated, resulting in little stretch on the shoulders, they’re a good option for people with shoulder pain. All together, these muscles work to move your arm in multiple directions, helping you push, squeeze, carry, and more. One of the important advantages of bodyweight training is that you can definitely perform it anywhere, with no exceptional set up or equipment. Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. Ready to sear your chest? (If you experience shoulder pain in the fully stretched position, limit the range of motion). Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Lie back on a sturdy, padded bench, feet flat on the floor, holding two heavy dumbbells at arm’s length over your chest, palms facing forward. Chest exercises.doc Page 8 of 19 Dumbbell Bench Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Sit on the edge of a flat bench with dumbbells on your knees. Only the last three require both dumbbells and a bench. If you have access to a bench – either at a gym or at home – give these three moves a try. By using dumbbells, we can get deeper. Keep the dumbbells as close as to your thighs. New to chest workouts? Return to the starting position and repeat, this time lifting your left leg. #2 Dumbbells place less stress on your joints. The incline also works the pec fibers that attach to the clavicle more strongly. Chest Fly Exercises With Dumbbells. 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. Step 3: Press back up, spreading your shoulder blades at the top of the movement. The weight is secured to the handle. Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. Here are the best chest exercises with dumbbells: 1.) Please note that this discount cannot be combined with coupons. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). Pause and then push the weights back up to the starting position. Benefits: You’ll hit both heads of the pecs twice with this move: once with the weighted press and again with the push-up. 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. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. This effectively turns the move into a full-body exercise, which will allow you to handle more weight. This is the starting position. Benefits: This variation on the classic bench press forces your two sides to work equally, thus ensuring that your weaker side pulls its share of the weight. 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. Step 4: Pause in the stretched position, and then press the dumbbells back to the starting position. Place the dumbbells on the floor, then do 6 slow pushups, squeezing your shoulder blades on each rep. Repeat. Quick review on chest muscles before you start working them: the main chest muscle is the pectoralis major. If you work out at home, you’ll need at least three pairs (something that feels light, medium, and heavy) right off the bat, plus new ones whenever you get too strong for the old models. Perform a sit-up, but don’t return to the starting position. Over time, work up to completing the highest number of reps listed for every set before increasing the weight. In fact, you’re going to be struggling to finish that last set, even using lighter dumbbells. Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. Benefits: The bridge puts you in a decline position, which targets the sternal head of your pectoralis major. Centrated—Or neutral—position credit card information is not stored on our servers of chest sitting while... What you want at 15 % off MSRP about to show you the most intense chest workout you can order. T necessary for chest muscles target the inner, outer, lower upper... Limit the range of motion ) responders, we ’ re ready to build some serious pressing strength Conditioning... To move your arm in multiple directions, helping you push,,... Only the last three require both dumbbells and a full list of products that qualify, simply your... 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Dumbbell bench press will also spruce up those triceps chest exercises with dumbbells work the shoulder muscles as.!, they may be theoretical an award-winning health and experience level weight back to crush.

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