You don’t need much to make your shirt buttons pop, find yourself a dumbbell and you are good to proceed. It is a common sight spotting queue in your gym around the bench every Monday, isn’t it? Bench press and push ups often come first in our mind when we think of chest training. However to effectively develop your chest muscles the exercises are not limited to only these. For defined pecs and a massive chest, you don’t need any extravagant gym equipment or machine. Here we share with you some of the best dumbbell exercises to have a slaying chest workout session.
Compelling Chest Workout using nothing but just Dumbbell
The Dumbbell Press
This basic exercise doesn’t need much and is a perfect workout for beginners and people into casual training. There is no difficulty level to it. However, this workout makes your chest muscles pop with precision and works perfectly towards developing shoulders and upper arms. It is usually done on a flat bench, but for variation, you can try doing it on an incline bench. Besides, be careful to not injure your shoulders and rotary cuff by dropping the dumbbells rapidly.
The One Arm Dumbbell Row
It is an excellent choice to include in your full body workout plan. However, this exercise mainly challenges your lats and chest. It further stretches your hamstrings and helps in creating better body balance. To perform it stand on a single leg while holding a stable surface in front for better grip with one hand. Drop your chest and bend while you lift the opposite leg to your free hand. Use the free hand to grab the dumbbell and pull it to your waist side. Lower it and repeat it ten times for each side.
Standing Dumbbell Chest Flys
This is the perfect move for a more popped and defined upper chest. Using just a pair of dumbbells, you can work on that area and help it become broad and more developed. To perform it correctly you need to focus since it is not your arms and shoulders that will drive the power. You have to make use of the power of your upper chest. To activate outstanding pecs ensure when you lower the dumbbells your arms are slightly bent. To increase your motion range and stretch your pecs further move the weights behind maximally. While lifting trying to use maximum power of your upper chest beside arms and shoulders.
This exercise has many benefits, and it forces the chest to work from a fully stretched position. However, it induces a greater range of stress on the pec muscles and minimizes the use of triceps and deltoids. To begin with, lie down on floor, bend your knees and keep your feet flat. Then, grab medium weight dumbbells and hold it over your chest and let your palms face each other. Carefully see to it that you don’t lock your elbows. Now gradually lower the dumbbells and keep the arms a little bent until it touches the floor. Later, return to the initial position after holding it for some seconds. Keep repeating it for a few reps.
Around the World
This is another exercise suitable for beginners and potentially new trainers. It primarily challenges your chest muscles to enhance its strength and endurance. However, this exercise also activates the shoulders during the workout. To perform it lie on a flat bench and hold the dumbbells with palms facing up. However, keeping the arms firm move it in semicircular motion bringing it over your head. Carefully, make sure the arms remain in a parallel position. Hold this position for few seconds and return to starting position.
Besides, these effective workouts hit your chest from various angles and emphasize on proper development. These exercises not only build your chest muscles but are equally suitable for targeting other body parts. What are you waiting for then? Grab your dumbbell and get started!