Please note that this discount cannot be combined with coupons. The weight is secured to the handle. When the dumbbells … By using dumbbells, we can get deeper. 1 Feet Up Slight Decline Dumbbell Bench Press. 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. Flys focus on pectoralis major muscles. 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. And not only will these nine exercises help you build chest muscle mass, but they target other parts of your body, too. This is also one of the safer pressing angles for your shoulders. 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. Chest workout at home with dumbbells. Mainly, It works on pecs. It’s great to close a chest workout with a set of push ups to failure, and doing them with dumbbells is a nice way to wrap up a dumbbell chest workout too. On the final effort, get as many reps as you can. On each exercise, choose weights that allow you to complete the lowest number of reps listed. Repeat on your left side. Most selectorized sets only go up to around 50 pounds, and ones that do offer more weight tend to be long and bulky and cumbersome to use. 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. The exercise stability ball is a handy tool for performing a variety of exercises. On the pushup, perform each rep at a deliberate pace, stopping before you reach failure on your first set. Reverse the move to return to starting position, and repeat. Read more about the difference between bodyweight training and … This attaches to your upper ribs and the front side of your shoulder blades. You basically have two choices in the dumbbell market: 1) Adjustable dumbbells. 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. For any of you whose wrists squawk at you while doing regular pushups or other pressing exercises, being able to grip the dumbbells during the push up is a big help in that regard. This makes for a good contrast to flyes and dumbbell pressing movements—where the weights lower past your chest, emphasizing a stretch on the muscles. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Your palms should be facing forward (away from your face). 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. Keep your back straight and chest up. Step 2: Rotate your wrists so that the thumb sides of your hands are closer together than the pinky sides (as if holding a steering wheel at 10 and two o’clock). Just below the pectoralis major is the pectoralis minor. Return to the starting position and repeat, this time lifting your left foot and bringing your left knee to your right elbow. Stand straight and hold a pair of dumbbells in front of your hips. Step 3: Slowly lower the weights, keeping your elbows close to your sides, until your triceps lightly contact the floor. Perform equal reps on both sides. Pause and then push the weights back up 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. The best upper-chest workouts with dumbbells include exercises that emphasize upper pectoral activation. 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). Plates can be added and held on with collars, or the turn of a dial or lever. Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. Pick a set of heavy dumbbells. Getting a strong lower chest helps with mobility and esthetics. 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. Sit down on the ball, put the dumbbells up on your hips, and roll out. 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. Terms & Conditions  Grab your dumbbells and get to work! You want to train chest at home but you don’t have heavy dumbbells. Both difficulties lead to better muscle engagement and muscle growth. The post 14 Dumbbell Exercises … 4401 Freidrich Ln. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. Top Tip: The wider your hands are, the more you work your chest. Pause for a moment, squeezing your chest muscles. 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 with each rep. In this article, I will demystify how best you can perfectly perform lower chest exercises at home with dumbbells correctly. The higher you go, the greater the front deltoids activation, but the less they focus on the upper chest. 10 Dumbbell Chest Exercises Without A Bench . For strength my favorite dumbbell exercise is a Dumbbell Weighted Dip. Crush presses force the pecs to contract hard in a shortened position. Standard flyes are great for building muscle—but brutal on the shoulders. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). This is your starting position. Step 1: Lie on your back on the floor, holding two dumbbells at arm’s length over your chest. This is the starting position. One other thing about adjustable dumbbells vs. fixed: sometimes it pays to get both. (Think of yourself as pushing through the floor.). Exercise Ball Chest Flyes. This is the starting position. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. Dumbbells also give you a greater range of motion for chest and back exercises. Try a pair before you buy though, as some people find the handgrips a little awkward. 1-855-ONNIT-99 but it also impacts on shoulders and triceps. Our Durability Coach, Cristian Plascencia, demonstrates the Raffiki elbow, arm screw, and mobile table drills. Although a bench isn’t necessary for chest workouts, it does allow you to work your muscles in slightly different ways. #6 Feet-Up Slight Decline Dumbbell Bench Press. The chest muscles play an integral role in many exercises you’d do during a workout (like a push-up), and also day-to-day functional movements (like moving furniture). Quick review on chest muscles before you start working them: the main chest muscle is the pectoralis major. Step 2: Lie back on the bench, your head at the lower end, holding two heavy dumbbells at arm’s length above your chest. Here are the best chest exercises with dumbbells: 1.) We just ask that you try it out for at least two weeks to give it a fair shot. 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. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. Push-ups are the best bodyweight exercises to target your chest. Privacy Policy  This means you’ll need multiple pairs of dumbbells to cover an array of weight increments. 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. At the top of the move, bring your right foot underneath your left leg, plant the weights on the floor to your right, and then flip over into a. You can also use a stability ball as a substitute. Reverse the flip and return to the starting position. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. If you’ve been hitting the weights consistently for at least six months, this trifecta of pec punishers will nudge you up another level. 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. See the directions above. Reverse the move to return to the starting position, and repeat. 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. palms facing your body. Both fuse together to attach to your upper arm bone. You can either lie back from a sitting position while holding the dumbbells, or have a partner hand them to you. 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 […] 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. Onnit, Your payment method will only be charged right before your order ships. 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. You’ll pay about 25 bucks for a pair of 10-pounders, 60 bucks for two 25-pounders, and 110 for a pair of 45s. Press the weights up and together above your chest, squeezing the muscles at the top of the movement. # 4. These exercises, such as dumbbell flyes, presses and … 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. Keeping your legs straight and together, raise them about six inches off the floor. Then you’ll probably want to go on the lighter side. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items. 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. #3 Dumbbells give you balanced development and strength. We’re confident you’ll love your Onnit supplements. Keeping your lower back pressed against the floor, simultaneously lower your arms out to your sides and your legs toward the floor (but don’t let your heels touch it). Funny thing about the human body: it only looks symmetrical. The elbows will remain slightly bent while the back remains flat on the bench. Benefits: This move engages both heads of the chest muscles, and requires you to stabilize your core as you work one side of your body at a time. Each is designed to suit a specific goal and experience level. You don’t need fancy equipment or machines to bulk up your chest and get defined pecs. Your wrists are free to rotate, and your elbows and shoulders can travel along the path that’s most comfortable for them, essentially customizing the exercise for your body. 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. 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 … All three muscles work together in this exercise. This product is not intended to diagnose, treat, cure, or prevent any disease. The floor press works similarly to the crush press, working the pecs when they’re in a shortened position. 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. In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com. Keeping your legs elevated for the duration of each set will also hammer your core. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. Armed with just a set of dumbbells, you can do a killer chest workout and be on your way to sculpting a stunning upper body in no time. Exercise Mode: Strength Main: Chest Others: Shoulders and Triceps Equipment: Barbell Type: Compound . Lie on your back with your knees bent and your feet flat on the floor, holding a pair of dumbbells directly over your chest with your palms facing each other. Benefits: You’ll hit both heads of the pecs twice with this move: once with the weighted press and again with the push-up. Keeping your arms slightly bent, slowly lower the dumbbells out to the sides until your upper arms lightly touch the floor. This ensures that you never push a set farther than your weaker side can handle. Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. 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. these dumbbells for your home gym (or these if you’re on a tight budget). It's easy with these expert-approved, high-intensity moves. To begin the exercise, lie down on a declined bench by holding dumbells at the top of your chest. Have in mind that specific vital adjustments need to be made when exemplifying the exercises at home. #1 Dumbbells allow a greater range of motion. Pros & Cons: Pro: Engages your stabilizer muscles for better balance Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. Do this often enough, and the joints on that side will start to complain. Perform the workout twice a week on nonconsecutive days. It’s important to switch up your training as well, so it might be a good idea to substitute the ole’ barbell for dumbbells … References to any non-Onnit entity, product, service, person or source of information in this or any other Communication should not be considered an endorsement, either direct or implied, by the host, presenter or distributor of the Communication. Looking to build mass? We’re about to show you the best dumbbell exercises and workouts to develop your chest, top to bottom. A study from the Journal of Strength and Conditioning Research suggests that larger ranges of motion lead to more muscle growth. This is your starting position. Another adjustable option is Bowflex Selectech Dumbbells, which range in weight from 5 to 52 pounds in 2.5 or 5–pound increments. Well, This is a compound exercise. Step 3: Press back up, spreading your shoulder blades at the top of the movement. Free shipping is offered on orders with a minimum subtotal of $150 less discounts. 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. 2 )Fixed dumbbells. Order any of our entry size supplements, and if you don’t like it, you can keep it! Decline Dumbell Bench Press. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. New to chest workouts? These are the best Chest Exercises with Dumbbells: 1. You load and unload plates with these guys like they were mini-barbells, spinning the collars into place around the ends of the threaded bars. Step 4: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. Stand holding dumbbells in front of your chest using an underhand grip, as though you’re midway through a biceps curl. 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. In fact, you’re going to be struggling to finish that last set, even using lighter dumbbells. Targets: Pecs, Shoulders (deltoids & rotator cuff), Arms (biceps & triceps), Erector Spinae, Transversus Abdominis . Some of the concepts presented herein may be theoretical. Now lift your right foot and bring your right knee to your left elbow. Perform a sit-up, but don’t return to the starting position. 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. If you think that chest-strengthening exercises are just for sweaty, grunting, muscular men who lift heavy weights, you're in for a pleasant surprise. Create your best upper-body workout yet by incorporating these nine upper body dumbbell exercises into your... Building your upper body takes hard work. 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. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Chest exercises like push-ups, chest fly, and chest press can increase shoulder stability, improve posture, and may even make breasts look perkier. Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. “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). Dumbbells Chest Exercises For The Upper Pecs Incline Dumbbell Presses. The Best Exercise Workouts With Dumbbells for a Woman's Chest. With a slight bend at … You can build and strengthen your chest muscles using dumbbells without breaking the bank or spending hours on huge pieces of gym equipment. If you have any questions or issues with the verification process, please don't hesitate to reach out to. All automatic, worry free, and with our same great money back guarantee. To qualify, simply verify your status during checkout on the payment step. Keeping your core engaged and your body straight, perform a push-up by lowering your chest until it’s a few inches from the floor. It depends on your training goal. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. Slowly press your right hand directly above your chest. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. A 2017 study found that dumbbell bench presses activate the pectoralis major—the impressive slab that makes up most of the chest musculature—more effectively than both the barbell bench press and the Smith machine bench press. Eventually, the strength on your two sides evens out. In the down position, your elbows should be at a 45-degree angle to your torso—not straight out to the sides. The completion is the same as if you were doing standard push-ups. That’s not something you need to worry about when your hands are connected by a steel bar. Cancel or adjust your order at any time, hassle free. Pause for a moment, squeezing your chest muscles. Keeping your core braced, lie back on a decline bench, holding a pair of medium-to-heavy dumbbells at arm’s length over your chest, with your palms facing your feet. Ready to sear your chest? (If you experience shoulder pain in the fully stretched position, limit the range of motion). by Andrew Heffernan. 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. Take your dumbbell press to the floor for a shoulder-safe chest pump. 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. At Openfit, we put live, certified trainer-led workouts that provide real-time feedback and encouragement, personalized meal plans, and on-demand fitness programs led by some of the world’s most sought-after trainers and athletes all in the palm of your hand. This is the starting position. 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. 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. Step 1: Lie back on an exercise bench holding two dumbbells at arm’s length above your chest, palms facing inward. 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. Reverse the move to return to the starting position, and repeat the move with your left arm. For more information and a full list of products that qualify, visit our. Continue alternating legs with each rep. You’ll also work your glutes and hamstrings. † This statement has not been evaluated by the FDA. Return to the starting position and repeat, this time lifting your left leg. USA, Copyright 2021 Onnit Labs, Inc.  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. For many years now, dumbbell exercises are the go-to exercises of bodybuilders in toning up their chest muscles . Your legs should be extended straight toward the ceiling. 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. Yes, you can! Step 2: Press the dumbbells together in the center of your chest (this is your starting position). 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. Any chest move that you can do with a barbell can replicate with dumbbells. Place the dumbbells on the floor, then do 6 slow pushups, squeezing your shoulder blades on each rep. Repeat. If you have access to a bench – either at a gym or at home – give these three moves a try. Make sure not to lock your elbows. Upper-Chest Exercises. 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. 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). When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. Benefits: This exercise works the entire chest, with special emphasis on the lower chest muscles. Keeping your core engaged and your body straight from head to heels, lower your chest until it’s a few inches from the floor. Getting in position: Never pick the dumbbells up off of the floor while you’re lying on the ball. However, with dumbbells, you have to have more balance and control. Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. 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. If the product doesn't perform for you, however, we’re not gonna play games with you. Using Dumbbells instead of Barbells in your chest day allows you to target more parts of your body. In addition to the primary muscle movement, it simultaneously activates the abdominals by engaging the core as well. Pause, then push back up until your arms are fully extended. If you’ve only got dumbbells to work with, what would be the best exercises for chest? Place your feet flat on the bench. This builds on our last point. Benefits: While the fly homes in on the chest muscles, the leg raise works the core. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Your arms should be locked out and your body straight from your heels to the top of your head. All together, these muscles work to move your arm in multiple directions, helping you push, squeeze, carry, and more. (If you experience shoulder pain in the fully stretched position, limit the range of motion). That places the stress of the exercise right where it belongs—in your muscles, and not your joints. One of the best chest exercises that can be performed on an exercise ball is the chest fly. These can be done either with the backrest at approximately 45 degrees or just with a slight incline. A strong chest improves the overall physique of the body and is imperative that one should work stepping-up the chest. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. Benefits: This more limited variation on the movement forces the pecs to start from a fully stretched position, placing a fuller range of tension on the muscles while minimizing work performed by the triceps and deltoids. Step 4: Press the weights back to the starting position. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return. We categorized them by the area of the chest they emphasize most. Step 1: Place your hands on the floor, or on a stable elevated surface (a bench, box, or table work well—the higher the surface the easier the exercise). This workout will do it. The closer your elbows are to your torso, the more you work your triceps. The Surprising Benefits of Using Dumbbells. After a transaction, your credit card information is not stored on our servers. Take the Onnit 6 Challenge! Finish with two sets of old-fashioned pushups, which will feel shockingly difficult after the other moves. The host(s), presenter(s) and/or distributor(s) of this Communication are not responsible for the content of any non-Onnit internet pages referenced in the Communication. Because the range of motion is abbreviated, resulting in little stretch on the shoulders, they’re a good option for people with shoulder pain. Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. Step 3: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. By doing compound movements that work multiple muscle groups at once, you’ll get more out of your workout in less time. That’s one rep. Repeat the entire sequence, this time rotating to the left to get into a high plank. In fact, your shoulders, hips, wrists and other joints are all slightly different, from one side to the other. 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. The incline also works the pec fibers that attach to the clavicle more strongly. The chest could be improved using barbells, cables, and dumbbells. Visit him at andrewheffernan.com. Many of these dumbbell chest exercises don’t even use a bench. PowerBlocks ($160 per bell for the Elite model, adjustable from 5–50 pounds in 2.5 or 5-pound increments)—are industry standard, and easy to use after some practice shifting the weight around. Tuck your tailbone under, brace your core, and squeeze your glutes, so your pelvis is perpendicular to the floor. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. These chest exercises can be done anywhere, as long as you have a set of weights. Dumbbell training offers the following benefits for chest gains. Pause and return to the starting position. 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. #4 Dumbbells work the pecs harder. 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