But also, simple and direct enough for you to put to use. Push your hands together. The external rotation of the shoulders is what stretches your pecs minor. You should activate your entire body to maintain balance. It eliminates arm elevation but retains arm adduction, leaving all the work to be done exclusively by your pecs. It trains you to exert maximum force in short intervals of time. Working with heavy dumbbells is all about maintaining proper technique. Dumbbell exercises without a bench are beneficial, but the best is if we combine them with bodyweight moves like push-ups. Do not use heavy weights as this is to activate the chests. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. Sit down on the ball, put the dumbbells up on your hips, and roll out. Take a dumbbell and hold it with two hands. Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. It trains you to. This is the alternative technique for those who want to go really heavy when doing flys. While a bench makes a chest workout more convenient, you don't need one to build bigger pectoral muscles. How to get heavy dumbbells into position: Sit down and place the dumbbells by your quads. Each repetition should consist of a push up and a twist. If you care about your longevity in the gym in addition to all those gains, learn what you should and what you shouldn’t do with dumbbells. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. 7 Dumbbell Chest Exercises You Can Do Without A Bench 1. If you’re a little older or work more of a sedentary desk job, this will be one of the best exercises! Keep your elbows bent, don’t allow them to straighten out too much. Find out everything you need to know about floor press vs bench press! Top Tip: The wider your hands are, the more you work your chest. Keeping your back flat creates unnecessary risks to your shoulder ligaments, so arch it. Instead of purchasing a workout bench and other expensive fitness equipment, consider these dumbbell chest exercises without benches or use an alternative like a stability ball or your floor depending on the exercises. Your palms should be facing inwards. Continue reading to learn everything you need to know to bulk and tone your chest from the comfort and safety of your own home. The War Chest Workout. This exercise can be performed sitting or standing, using dumbbells, cables or a special machine. If you care about your longevity in the gym in addition to all those gains, learn what you. This no bench required dumbbell chest workout is 8 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. And not only because it can be performed without a special equipments or bench, this is understandable. Keep your forearms in supination, pointed upwards. If you happen to have one, a Swiss ball is a great “non-bench” option for these dumbbell chest exercises. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. Got any questions? Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. You need to watch out that as you fatigue, you don’t drop your arms. To perform this exercise, you need one dumbbell. Key Points: Don’t let your arms come any closer inward than right over your shoulders because this removes tension from your chest. Focus on lowering as slowly as possible to get the maximum from the overloaded eccentric phase. , don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. Don’t do it; instead, focus on performing a slow concentrated movement. The key element of the reverse dumbbell press is the hand and wrist positioning. WOD 1 – Dumbbell Chest Workouts. They target your quads and glutes but also require some engagement of your core. It eliminates arm elevation but retains arm adduction, leaving all the work to be done exclusively by your pecs. No bench? 1. 2. Hell no. Only the last three require both dumbbells and a bench. A dumbbell pullover? © 2016 – 2020 Anabolic Bodies. And no, this is not another shoulder workout set. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. It trains you to use your muscles and generate maximum power, so the key is to focus on the force and speed of every push. 12 Strength and Conditioning Books for Elite Athletes and Their Coaches, Steroids VS Natural: Effects Of Steroid Use in Bodybuilding, Studies and Real Life Examples, PrimeMale Review – Testosterone Booster Designed For Men in Their 40-50s. This post may use affiliate links. Not only is building a strong chest possible without a bench—with dumbbells it is actually preferable. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. How to do it: Position yourself on a foam roller, lift your arms out to the side, allow the dumbbells to sink lower than your elbows, and try to stay there for 30–45 seconds. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare or fitness professional. Lie on the ground with your knees bent and feet flat on the floor. Incline Push Ups. If you feel that your triceps “steal” some work from your chest, start with your elbows tucked in to give preliminary fatigue to your triceps. Chest Workout Without Bench: Suspended Chest Flys – 4 sets x 8-10 reps; Stability Ball Dumbbell Press – 4 x 8-10; Stability Ball Incline Pullovers – 4 x 8-10; Cable Decline Crossovers – 4 x 8-10; Chest Dips – 4 x 8-10; So now you should realize that you don’t always need a bench press to pump up your chest. Because of this, it’s not recommended for beginners. How to do it: Stand with your feet shoulder-width apart for balance. There’s no need to go heavy. It’s a great home dumbbell exercise you can do with no bench. Isn’t that a back exercise? As in regular floor flys, the floor acts as your safety net and you can drop the weights freely. The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. Push your hips upwards to get your body in as much of a flat position as possible. Made with love for fitness & bodybuilding. The best place to perform dumbbell chest exercises without a bench is the floor! You will need a stability ball and two dumbbells. This exercise is like a front raise that you would do for your... 3. In Standing Chest... #2. This exercise is a well-known exercise for muscle training. This, in turn, completely ruins your technique: you start swinging a dumbbell back and forth, shaking your body trying to create momentum that helps you throw the dumbbell up. This small adjustment allows for your pectoral muscles to be targeted in a unique way. The higher the dumbbells, the more explosively you have to push, and the more powerful your pecs become. And by the way, negative abduction is, in fact, adduction, too. WorkoutDigest is not associated with CrossFit.com. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. Instead of pushing, you will just be pulling the dumbbells from your sides towards your chest. But pecs minor tend to become tightened and short, bringing your shoulders up and forward, which ruins your posture and leads to other health issues. Here are five dumbbell chest workouts for you to try out next time you head to the Box. Try out both! Standing Chest Press David Kimmerle The key of the svend press is to. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. It combines the best from both the isometric and dynamic worlds. Let us know in the comment section below. Don’t overload your muscles, play it slow and safe within the 8–12 reps range. Dumbbell Reverse Floor Press. Start by doing a push up. Dumbbell floor flys eliminate the biggest danger of dumbbell bench flys—if you are to fail on the way up, you can just dump the weight without jeopardizing your anterior shoulder capsules and AC joints. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. It’s easy to assume a wider or narrower than required arm position if you get distracted during your set. Bench Press Alternatives: Improve Your Bench Press Without a Bench, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), Bench Press Vs Push Ups: Why The Bench Press Isn’t Enough, 5 Proven Benefits Of Bench Press (#3 Is WOW), 6 Medicine Ball Partner Exercises for a Full Body Workout, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? Why? Your front deltoids surely do some work, but the key is to contract your chest. The dumbbell pull-over is often done with a bench. Most exercises can be done with a single dumbbell. , squeezing your pecs throughout the entire range of motion. The reps up and down should be slow and controlled. You should control the weight throughout the entire range of motion, especially on the way down. Chest exercises using dumbbells are great for both men and women. ... Focus on form as you build size and strength during this 3-step chest workout. The dynamic part is pressing the dumbbells. Wrist position becomes the key twist in Reverse Dumbbell Chest exercises. You might say, who cares about pecs minor? It’s recommended that you commence with your weaker side when doing unilateral exercises. The Best Dumbbell Chest Exercises You Can Do Without A Bench #1. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Don’t drop the weight during the negative phase. Start by sitting on the ball and … Don’t focus on achieving muscle failure because this exercise is not about getting huge gains. Of course, your lats are strong and you will handle it, but the key is to activate your chest and not your back. Although the bench provides you with the opportunity to fight against gravity directly, the upright chest press offers a similar workout of the same muscle groups. Doing this exercise on the floor will allow you to use more weight. Upright chest press. . 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. Dumbbell Push-Ups -This is a gold standard exercise you can start your workout with this exercise it is similar to... 2. But, believe me, you can! Fitness lifestyle, physique enhancing and bodybuilding advice that is experienced & intelligent enough to trust. #4 Dumbbell Floor Svend Press (Squeeze Press), The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. Standing Chest Press If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. To perform this exercise, you need only one dumbbell. Dumbbell Bench Press. Now that you know how to do dumbbell chest exercises without a bench, you can take your chest workouts anywhere you go. Might be. Position yourself on a foam roller, lift your arms out to the side, allow the dumbbells to sink lower than your elbows, and try to stay there for 30–45 seconds. 26 Weight Bench Exercises with Dumbbells & Without Equipment This article may contain affiliate links. Because the floor is your safeguard that protects you from injuries. Plyometrics is one of the best ways to build a powerful chest without a bench. In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench! From here, open your arms out wide, until your arms are parallel to the floor. Later, you’ll also find an example workout that you can try which contains some of these exercises. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! And leave out all those massive dumbbells—you don’t go heavy on flys, especially on a ball. The trick is that you overload the eccentric part of the movement, while “cheating” on the way back. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted. It’s clear to see that you do not need a bench to do an effective chest workout. From there, the rest is just a basic bench press. Most Common Mistake: Biomechanically, Cavaliere crossover is so safe that it incites you to use way more weight than you can handle. #10 Cavaliere Crossover (aka Low UCV Raise), Named after Jeff Cavaliere, a famous physical therapist and fitness guru, Cavaliere crossover removes tension from your deltoids, allowing you to. The 5 Best Testosterone Boosters For Muscle Gain And Performance For Men in 2020! You wake up in the morning, all the gyms are closed. Your main focus should be to always remember these two things: to hold the weight in the upper point for at least a split second, and then to move it, Don’t focus on achieving muscle failure because this exercise is not about getting huge gains. It also provides the opportunity to work on your core strength and stability as you add weight to one side of your body at a time. Always keep your elbows tucked to support the weights. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. Remember, it’s not about simply moving from point A to point B, it’s about how you get from point A to point B. Home chest workout for beginners: 10 reps push-ups. You can pump your chest at home using different Dumbbell Chest Exercises Without Bench: push-ups from the floor or on the uneven bars, who has them, of course. You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. Be wary to not go too deep into your push ups with the added height the dumbbells provide, as this is not optimum for your shoulders. Even better, it doesn’t work your triceps, giving you more versatility when creating your dumbbell no-bench chest routine. Lock your arms nearly straight and squeeze your chest throughout the entire set. Gym Wisdom: Don’t worry about the lack of adduction, there are plenty of other exercises to address that. A reason to give up chest training as your favorite bench is locked away? Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Most Common Mistake: Slumping your back when squeezing the dumbbells removes some of the work from your chest. These are the best chest exercises if you have no bench equipment. The isometric part is squeezing the dumbbells together, and it … Dumbbell Chest Exercises without Bench. It combines the best from both the isometric and dynamic worlds. This exercise is not about getting huge gains right away but about improving your ability to contract your chest to get better results in the long run. Always keep your elbows tucked to support the weights. Common Mistakes: Spreading your elbows wide puts your AC joint in danger if you fail to handle the weight (a hint: if your knuckles face towards your head, your elbows are not tucked). Then take the dumbbell close to your chest and push it outwards. Forget about lifting heavy—UCV raise is about lifting smart. , what matters is how you initiate the contraction back to the top. Sit down on the ball, put the dumbbells up on your hips, and roll out. Dumbbell Chest Exercises With No Bench | Livestrong.com Make sure you pay attention to the technique required as to prevent injury! This way, we get a total chest training at home that develops power effectively. Keep your core on, your hamstrings and your butt up and tight, and your feet pushing against the ground. In contrast with a barbell press, using dumbbells gives you much more of the adduction component that helps you activate the chest. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi. The difference is that your bench should be inclined 45 degrees. Don’t just try to throw the dumbbell up, focus on squeezing your chest while you slowly raise your arm across your body. Press the weights up and together above your chest, squeezing the muscles at the top of the movement. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Standing Upward Chest Fly Gym Wisdom: This exercise is not primary or accessory, it is corrective, but just because it’s small that doesn’t make it less important. When pushing the dumbbells up, keep your knuckles rotated about 45 degrees outwards to protect your shoulder capsules. Arch your lower back and retract your scapula to avoid this. Squeeze the dumbbell with your palms to activate through the chest. The dumbbell exercises reduce the risk of over use injuries. The dynamic part is pressing the dumbbells. The dumbbell chest fly can be done in various ways without a bench. In this video Tony Gonzalez takes you through an entire dumbbell chest workout without bench. On a less serious note, a strong chest can help you open that jar that defeated you last time you tried to have a jam sandwich. There is an advantage of choosing to do the dumbbell exercises as opposed to the machine exercises. Working with heavy dumbbells is all about maintaining proper technique. Never pick the dumbbells up off of the floor while you’re lying on the ball. Get yourself tight, activate your lats, and roll back. , not your deltoids. To perform this workout at home, simply find some way of stabilizing your feet in an elevated position. If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core. Lock your arms nearly straight and squeeze your chest throughout the entire set. Top Mistake: Do not swing the dumbbells, the entire range of motion should be under your control. Standing Dumbbell Chest Fly Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. Pick the weights so you can keep your reps to 8–12 per set without achieving muscle failure. Slightly arch your back to stabilize your shoulder blades. Your focus during this exercise should be on feeling that. This is a dumbbell chest workout without a bench, which can be done at home with dumbbells or with weight plates. Grab one and set it up on your hip, repeat this with the other one. Incline bench dumbbell chest press exercise works the upper pectoral muscles (and front deltoids and triceps of course). Here you go with 12 great dumbbell chest exercises to do without a bench. And not only will these nine exercises help you build chest muscle mass, but … Named after Jeff Cavaliere, a famous physical therapist and fitness guru, Cavaliere crossover removes tension from your deltoids, allowing you to go really heavy. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. Hold a weight plate between the palms of your hands in front of your chest. Do it at least from time to time. But this stability ball version is my favorite! If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. The closer your elbows are to your torso, the more you work your triceps. This accessory exercise helps you improve your coordination and learn how to activate your entire body. Make sure you check out the videos provided in the exercise list. The external rotation of the shoulders is what stretches your pecs minor. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Second, what matters is how you initiate the contraction back to the top. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Top Tip: arching the lower back helps increase the range of motion and reduces the risk of getting shoulder injuries. Performing a press in a standing position targets your... 2. 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Towards you this 3-step chest workout for beginners can take your chest throughout the entire range motion. For men in 2020 your own home, focus on performing a slow concentrated movement overloaded eccentric phase options!