If you have access to a bench – either at a gym or at home – give these three moves a try. WHY IT WORKS: This bench press variation hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders. Dumbbell pullovers are not just a chest exercise, but they also work your lats and triceps. You’ll keep the … Row them to your rib cage, squeezing your shoulder blades; do 6. HOW TO DO IT: 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. Lower weights and hips together, pausing at the bottom, and then bridging back up as you bring the weights back together. Pause for a second at the top. WHY IT WORKS: This is a full-body exercise, and most of the power comes from your hips. PHOTOGRAPHS BY ALLIE HOLLOWAY Take 10 steps forward, then 10 backward. Decline Dumbell Bench Press You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. Dumbbell workouts solve a lot of logistical problems. The weighted dip is a good exercise for overloading the chest, although it … Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. WHY IT WORKS: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. Do 2 rounds. # 4. Hold for 2 seconds, then lower back to the floor. Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. You can press, push and flye for heftier pecs but you don’t have to spend lots of time doing it. Do 3 sets. Get in pushup position, hands directly below your shoulders on a bench. Floor presses also reduce your ability to hip-drive the weight up, so they emphasize your pecs even more. And if your balance needs work, this exercise will let you know it. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”. Standing Dumbbell Chest Fly 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. Grab a dumbbell with your free hand. That’s why we’ve compiled this great at-home workout to build muscle — from chest workouts at home with dumbbells … Dumbbell Bench Press The 30-Minute Dumbbell Workout to Build Your Chest Dumbbell Bench Press. Start standing with heavy dumbbells at your sides. Tighten your glutes, raising your feet and thighs a few inches in the air. HOW TO DO IT: Lie face-up on a bench set at a 45-degree angle. On the other days, row 1,500 meters on the cardio machine and do 4 sets of 10 to 12 single-arm dumbbell rows per arm. Bend by dropping your chest and lifting the leg opposite your free hand. PHOTOGRAPHS BY ALLIE HOLLOWAY Do 10 and switch sides. Bend your knees slightly and hinge at your hips; let the dumbbells hang. Lean back onto the bench and position your dumbbells between chest and shoulder height with your elbows bent and slightly below your ribs. Lie on a bench, holding medium-weight dumbbells directly over your shoulders. Go only as far as is comfortable. Place the dumbbells on the floor, then do 6 slow pushups, squeezing your shoulder blades on each rep. Repeat. Return to starting position. In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges.Consider varying your grip width for more complete chest development. Flat Bench Dumbbell Press. The best dumbbell workouts for building upper-chest stamina involve sets with enough weight to exhaust your muscles within 12 to 15 repetitions. Lie on a bench set to a 30-degree incline, holding medium-weight dumbbells directly over your shoulders. PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders HOW TO DO IT: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Lie on a bench, holding medium-weight dumbbells directly over your... 2. This is the start. Flys focus on pectoralis major muscles. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. WHY IT WORKS: This dumbbell bench variation stabilizes your shoulders while providing the same chest benefits of the traditional barbell bench press. 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