Chest Workout

The best dumbbell chest exercises: home training program 2021

Dumbbell chest exercises

No two people disagree that the chest muscle is the most attractive muscle in the body, how not. It shows the difference between an athlete and a non-athletic person, and it also helps you to highlight your chest in the best appearance on the beach or in the gym. 

The chest muscles also help with a variety of daily tasks, such as lifting or pushing things. In this article that we have in hand, we will show you the best exercises for chest with dumbbells, which help to highlight and divide better. 

You can perform these exercises at home without even going to the gym. Just need a couple of dumbbells and a gym chair.

At first, target the muscle better

To make sure you work all the chest muscles better, include a range of movements in your dumbbell chest workout routine.

Consider starting with a lower weight to reduce the risk of injury. You should be able to lift the weight without a lot of stress. And remember, you can always increase the weight of dumbbells if the exercise seems too easy.Related articles

The number of reps and sets you do will depend on your goal and weight:

To increase volume, try 1 to 3 sets of 8 to 12 or 3 to 6 sets of 6 to 12 repetitions, rest 1 to 2 minutes with more reps and up to 3 minutes for weight gain and fewer repetitions.

To increase strength, try 1 to 3 sets of 8 to 12 repetitions or 2 to 6 sets of 2 to 8 repetitions with a weight of about 60 to 80 percent of the maximum, depending on an experiment. Rest 1 to 2 minutes with more reps and up to 3 minutes for weight gain and fewer repetitions.

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Well, let’s move on to the most powerful dumbbell chest exercises:

1- The dumbbell flat bench press

Dumbbell flat bench press
Dumbbell flat bench press

This exercise is very important in the chest exercises with dumbbells, as it is an alternative to the bar. This exercise strengthens the chest muscle as the main muscle, the shoulder muscle, and the triceps muscle as the secondary muscle. You can change this exercise if you have a back, shoulder, or elbow injury.

How to perform the exercise: 

1- Adjust the seat so you are sitting with your knees slightly bent and your feet on the floor.

2- Grab the dumbbells and push them apart until your arms are straight. Keep your elbows slightly bent.

3- When you inhale, pull the dumbbells towards you slowly and with control, without letting the weights touch each other.

2- Decline bench dumbbell flyes

A very important exercise for targeting the inner fibers of the chest muscle, provides better isolation and a greater movement curve. So it is a good idea to include it in your training regimen.

How to perform the exercise:

1- Lie on a low bench with a dumbbell in each hand raised directly on your chest.

2- Try to keep the back flat on the seat and bend your elbows softly, slowly lower the arms to the sides. Go as far as possible with a lot of pressure on your shoulders, and don’t let your elbows drop from your chest.

3- Press the dumbbell back over the chest to the starting position.

3- Incline dumbbell bench press exercise

Dumbbell chest exercise - Incline dumbbell bench press exercise
Dumbbell chest exercise – Incline dumbbell bench press exercise

This exercise targets the chest muscle from the top, chest exercises with dumbbells give a greater range of motion compared to the bar, which is good for working out more muscle fibers in the exercise.

How to perform the exercise:

1- Lie on a seat that is at a 45-degree angle and lift the weights above your chest, so that the palm of your hand is away from you. 

2- Lower the weight slowly, then push it back and press your chest on top.

4- Dumbbell Squeeze Press Exercise

Dumbbell Chest Exercises - Dumbbell Squeeze Press Exercise
Dumbbell Chest Exercises – Dumbbell Squeeze Press Exercise

This exercise targets the inner fibers of the chest and the chest muscle from the middle, and uses the anterior triceps muscle of the shoulder as an auxiliary muscles. 

How to perform the exercise:

1- Lie on a flat bench and hold a dumbbell in each hand. 

2- Maintain a neutral fist and start raising your arms straight up directly above you. 

3- Bend your arms and lower them to the side of your body so that the dumbbells are directly above your chest. 

4- Pause, then raise your arms to repeat.

5- Incline dumbbell flyes

Dumbbell chest exercises - Incline dumbbell flyes
Dumbbell chest exercises – Incline dumbbell flyes

How to perform the exercise: 

This exercise targets the inner chest muscles well, as a sign: This exercise may be dangerous for the shoulder muscles, if you suffer from shoulder pain, avoid this exercise altogether.

1- Take a dumbbell in each hand and lie on a reclining bench with your feet flat on the ground.

2- Press the shoulders, back, head and buttocks onto the seat. Place a dumbbell close to your chest and armpits, with your palm facing inward. Keep your wrists straight.

3- Pull your stomach muscles, and slowly press the dumbbells directly above your chest. Your arms should be spread apart. Keep your elbows straight, not closed.

4- Inhale the air and slowly lower the dumbbells in a wide arc until they rest in your chest. Keep the dumbbells parallel.

6- Dumbbell Pull Overs

Dumbbell Chest Exercises - Dumbbell Pull Overs
Dumbbell Chest Exercises – Dumbbell Pull Overs

This exercise targets the chest and erect muscles, but places great emphasis on the chest muscle. This exercise is very popular in gyms, but most players practice it in the wrong way and too quickly, which may expose them to injury.

The aim of this exercise is to lift the chest. 

How to perform the exercise:

1- Carry one dumbbell with an appropriate weight. What matters in this exercise is the technique and the method, not the weight.

2- Slowly return the dumbbell back, gradually bending the elbow until it reaches its fullest point.

3- Count with dumbbells to the starting point.

4- The range of motion depends on the flexibility of the shoulders.

7- Decline dumbbell bench press exercise

Dumbbell chest exercise - Decline dumbbell bench press exercise
Dumbbell chest exercise – Decline dumbbell bench press exercise

All bodybuilders agree that this exercise is one of the best exercises for chest with dumbbells, because the greater the inclination to the top, the greater the pressure on the shoulder. And vice versa, as in this case, when you lean down, the pressure is transferred from your shoulder to your chest.

How to perform the exercise:

1- Lie on a low bench with a dumbbell raised on your chest, rotating hands and placing them in a V-shape.

2- Slowly lower the weights towards the armpits. As it goes down, rotate the elbows inward to create an “A”, placing each dumbbell above the space between the shoulder muscle.

3- Slowly press your arms back into the starting position and carefully rotate the arms outward until you return to the starting position.

Advice:

These exercises will provide you with everything you need to work better and have perfect chest muscles. always remember…

As you progress through the dumbbell chest exercises, continue to challenge yourself to gain weight or resistance but do so with caution. If you have shoulder problems, consult your doctor or physical therapist before doing these exercises. 

You can do these exercises at home without having to go to the gym.

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