If you’re looking for a complete chest workout, and you’re NOT limited by equipment, you can check out the Perfect Chest Workout I put together. It’s how you perform the dumbbell press that matters the most! Gravity will do the rest for you. I’ll also give you the best options for metabolic overload, total body and corrective, as well as one exercise that helps us address the lack of adduction that we have when we’re strapped with dumbbells as our only implement. However, sometimes we are forced to stay at home because of a virus, or simply because we don’t have the time to make it to the gym. It is the dream of every man to have a chest sculpted out of stone like a Greek god statue. Best Battle Ropes For Your Home Gym. In order to get full chest muscle activation, we’ve got to get the hand and arm fully across the midline of our body. Preventing man boobs involves more than pushups. If I go from a barbell bench press to a dumbbell bench press I run into a little bit of a problem. You can control your genetics about as much as you can control the weather. When considering total body, I’m trying to find the exercise that I can have a maximum impact on as many areas of my body as possible. People tend to neglect lower chest exercises for several reasons. In this exercise, it’s not about the weight we’re using. The element of speed is critical to maximizing the effect of power training for our chest. In theory, you could do the same thing by making it a, At Home Workouts To Keep Those Muscles Active, Body Weight Chest Exercises You Can Do At Home, How To Do Dips At Home For Serious Gains Using Everyday Things, Top 6 Best Push-up Bars For Your Home Gym, 8 Treadmill Workouts For Beginners And Weight Loss, Military Calisthenics Workout - Build your own boot camp at home, The Best Power Lifting Routines For Over 50. There is a better dumbbell option for this, the Dumbbell UCV Raise. In metabolic training we need to find the burn and then stay there for as long as possible, because that’s what creates the spark for protein synthesis. 1. Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction. Avoid Booby Traps. For a metabolic challenge, you can perform a Ladder Style Dumbbell Bench Press to find the burn and stay in it. Moreover, it is a … Your pec minor is a very important muscle because it tends to get tightened and short. My preference for this is a sled push away, because it allows us the ability to release the load that we’re trying to accelerate, but it’s not a dumbbell exercise. To begin this movement, simply get in the standard push-up position with your arms about shoulder width apart. These exercises will help you hit the upper, mid and lower chest using dumbbells only. Home » CrossFit » Training » 9 Dumbbell Chest Exercises You Can Do At Home. However, traditional push-ups can place unwarranted tension on your wrist eventually leading to tendinitis. Chest flys can be performed with cables, resistance band, or dumbbells. I’ve shown you the best dumbbell chest exercises for strength, power, hypertrophy, corrective, total body and a special focused exercise for adduction. For power I chose the Plyo Tap because it allows you to release the weight you’re accelerating similar to a sled push away. Some people will call these middle chest exercises, but the truth is there is no such thing as a middle chest. I’m using a dog leash here. You can favor the chest in this exercise by leaning forward more and making sure your shoulder blades are down and back. The main exercise that comes to the minds of gym goers is the bench press; the main staple of a well-balanced chest program, it provides for a strong compound movement stabilizing the body and isolating the pectoral muscle. However, there are many variations of chest exercises; specifically, dumbbell exercises for the lower, mid, and upper chest. Instead do it as a floor press. When you get that retraction and depression of the shoulder blades, lift your arms up and out to the side to allow the dumbbells to sink lower than the elbow slightly wider than shoulderwidth apart. Start the movement with the dumbbell close to the body at nipple level and push it up and outwards while focusing on squeezing the inner portion of the pectorals. CrossFit & a Keto Diet – The Perfect Combination? The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum... Today I’m going to share my favorite chest exercises… but there’s a catch. However, you don’t need to be going heavy dumbbells to feel this movement. If you see those dumbbells caving forward, either you’ve chosen too heavy of a weight or you’re lacking in thoracic mobility. Standing from a seated position is very similar to standing from the bottom of an overhead squat, and the requirements for the thoracic spine to be able to do that properly become even more difficult. Read Also: Body Weight Chest Exercises You Can Do At Home. In this case, just as with our power exercise, we’re not using the dumbbells for overload. 4 Pushup. The moment you perform the exercise standing, they almost instantly become a lower chest exercise. There are only upper and lower pectorals. Lower the weight slowly with a slight bend to your elbows as in a dumbbell flye, concentrating on the eccentric lowering of the weights to put the stress on the pectoral muscle. Results, as always, will vary from individual to individual for these reasons and you are responsible for understanding that atypical outcomes may not reflect your experience. This exercise is like a front raise that you … PHOTOGRAPHS BY ALLIE HOLLOWAY. It’s a cheap and easy hack for building strength if you don’t have access to a complete gym. If you struggle to get to the gym or are simply running short on time, this chest workout is for you. Just because the corrective exercises are small movements, it doesn’t mean they’re any less important! Although a bench can help isolate the muscles, if you have a simple set of dumbbells and a bit of creativity almost any workout can be effective. Band Chest Fly. In addition to the primary muscle movement, it simultaneously activates the abdominals by engaging the core as well. It’s key that you perform these to a submaximal level. These upper body moves will help you build a bigger better chest, regardless of what your goal is. The barbell bench press would be the ideal option to build your chest strength, but we need to come up with something using only dumbbells. Now what happens when we try to substitute dumbbells in these two exercises? You’ll find that this stretch really starts to loosen up your upper chest, and more importantly, starts to help reposition those shoulders back and down where they belong! Watch the YouTube version of this article. Throughout the movement the dumbbell should be elevated slightly from the beginning to the end of the exercise. Dumbbell Chest Fly. Tie the dumbbell around your waist using my dog leash technique and get up onto the dip apparatus. Dumbbell Bench Press. When training for strength, it’s important to focus on safely lifting that … See the directions above. Chest … The main idea is to elevate the top portion of your body off the ground. In this exercise you can actually use heavier than normal weight to maximize your muscle growth effect. Note, whatever portion of your chest is lagging, prioritize that movement first. Other people have to work for years and years before really having a defined upper chest. In the ‘high’ version of this exercise we are trying to take that arm from the low and away position, up and across your body, following the direction of the fibers of the upper chest. Give these exercises a shot whenever you don’t have access to a barbell or if you just want to bring an extra challenge to your chest training! Grab a dumbbell with your fingers interlocked and begin in a bridge position with your arms extended out above the chest. You’re probably saying to yourself “Who cares about the pec minor? If you care about the health of your shoulder joints, DON’T use an exercise bench for this exercise! Allow the weights to let you sink into that stretch and try to stay here for 45 seconds or so. For a great warmup before a chest workout or a killer burnout to finish one, try out … Lie on an incline bench holding a set of dumbbells and squeeze the chest palms facing forward. Some of the exercises we’ll be looking at today include: And then we will round out with a sample dumbbell chest workout that incorporates all of these. Whenever we want to work on power, we are looking for an exercise that we can move as quickly as possible without having to sacrifice the weight.