Men's Dumbbell Chest Workout

They can also work well for high reps later in a chest workout either flat or on an incline or decline. Lie back on a bench and hold a dumbbell in each hand.

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To perform it stand on a single leg while holding a stable surface in front for better grip with one hand.

Men's dumbbell chest workout. Lie back on a flat exercise bench holding two heavy dumbbells on your chest palms facing one another. Dumbbell Chest Flyes. Lie on the floor or on an exercise bench on your back holding a dumbbell in each hand directly over your chest with your palms facing each other and the dumbbells lightly touching.

Sit back into a squat then. While the traditional version. Drop your chest and bend while you lift the opposite leg to your free hand.

Press the dumbbells together in the center of your chest this is your starting position. Alternating dumbbell bench press In your workout. Keeping your left arm straight lower the right dumbbell to your chest and press it back up.

Instead of pulling with your lats you should add extra squeeze on a dumbbell pushing your hands inward and your arms down. Press the weights up then lower them pausing for a single second at the bottom of the rep. On the next repetition hold for two seconds in the most difficult portion of the rep.

The idea here is to squeeze the dumbbells together as you press up and down. Slowly lower the dumbbell to the right side of your chest. The majority of recreational lifters have nine-to-five jobs.

Second what matters is how you initiate the contraction back to the top. Engage your abs so that your ribs dont flare apart and your lower back stays on the floor. Use the free hand to do this dumbbell exercise and pull it to your waist side.

Declined press-ups with feet on a chair x10. HOW TO DO IT. Lower it and repeat it ten times for each side.

In a standard dumbbell chest press you would grip the dumbbells with your palms facing forwards away from you. Activity Dumbbell Workout. Perform 2 rounds of the following exercises before moving onto weighted exercises.

Extend your elbows as you press the weights above your chest. First dont lower the dumbbell all the way down past your head. 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.

Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Standing Dumbbell Chest Flys. Press the dumbbell directly over your chest until your arm is straight.

Use Dumbbell Pullovers One dumbbell exercise which is often overlooked as a chest-builder is the dumbbell pullover. So lets ditch the bench and machines and focus on applying a dumbbell chest workout routine to build bigger chest muscles. Sit back into a squat then drive back up and repeat.

In this exercise you grip the dumbbells with your palms facing backwards towards you. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle which means more focused training directly on your chest. Keep going until your arms are straight above your chest but dont touch the weights to one another.

As I wrote in my article Feel the Bench in Your Chest with This Move this is probably my favorite dumbbell exercise to hammer the pecs. Plus at times when at home or hotel gym is all you have access to dumbbells are the best weapon youve got. Keeping your arms almost straight separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest.

Keeping the dumbbells pressed together slowly push them to arms length over your chest. Keep each arm bent to the side of each shoulder palms facing upward. Which makes it difficult to fit a good workout session into their busy schedules.

Here you promote two of the major actions of the chest into one hybrid exercise. You dont need this in the chest pullover version. Dumbbell Reverse Floor Press The key element of the reverse dumbbell press is the hand and wrist positioning.

Lie on an incline bench holding a set of dumbbells and squeeze the chest palms facing forward. Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. While this is fine on most days it can get annoying on chest.

At least some of the time do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. Pause then press it back up. Next keep your right arm straight lower the left dumbbell to your chest and press it back.

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