Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape. Squeeze the dumbbell with your palms to activate through the chest. Getting in position: Never pick the dumbbells up off of the floor while you’re lying on the ball. Gym Wisdom: Don’t worry about the lack of adduction, there are plenty of other exercises to address that. You will need a stability ball and two dumbbells. The higher the dumbbells, the more explosively you have to push, and the more powerful your pecs become. Apocalypse? Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. Your focus during this exercise should be on feeling that it is your chest that does all the work, not your deltoids. ... After each set, without resting, do exercise 3b. 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. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Don’t overload yourself with massive weights, stay within a 10–15 rep count. Sit down on the ball, put the dumbbells up on your hips, and roll out. For this chest workout at home with dumbbells, you will want to flare out your elbows to gain more of a stretch in your chest to maximize this workout. As an Amazon Associate I earn from qualifying purchases. A reason to give up chest training as your favorite bench is locked away? Working with heavy dumbbells is all about maintaining proper technique. If you’re a little older or work more of a sedentary desk job, this will be one of the best exercises! Dumbbells can give you a quality muscle-building workout from home. Now that you know how to do dumbbell chest exercises without a bench, you can take your chest workouts anywhere you go. Keep your core on, your hamstrings and your butt up and tight, and your feet pushing against the ground. Incline bench dumbbell chest press exercise works the upper pectoral muscles (and front deltoids and triceps of course). 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. Yes, they don’t. How to Perform Chest workouts without bench: 9 exercises with dumbbells on the chest Jason Williams 10 months ago 17 When it comes to increasing muscle mass, the first thing that comes to mind for every athlete is a strong, well-developed chest. Not only is building a strong chest possible without a bench—with dumbbells it is actually preferable. The difference is that your bench should be inclined 45 degrees. It trains you to. The floor still acts as your spotter and doesn’t allow you to go too low. Keeping your back flat creates unnecessary risks to your shoulder ligaments, so arch it. Keep your forearms in supination, pointed upwards. When pushing the dumbbells up, keep your knuckles rotated about 45 degrees outwards to protect your shoulder capsules. Each repetition should consist of a push up and a twist. Who said you need more than dumbbells to build massive pecs? The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Start by lying on your back with your legs out straight. Grab one and set it up on your hip, repeat this with the other one. The external rotation of the shoulders is what stretches your pecs minor. And by the way, negative abduction is, in fact, adduction, too. Dumbbell Bench Press. This post may use affiliate links. : Sit down and place the dumbbells by your quads. Find out everything you need to know about floor press vs bench press! Without relaxing your arms, push the weight forward and away from your body. Key Points: Don’t let your arms come any closer inward than right over your shoulders because this removes tension from your chest. Most exercises can be done with a single dumbbell. The Best Dumbbell Chest Exercises You Can Do Without A Bench #1. At home, outdoors, or in a gym—you can do them anywhere to shake up your workout routine and target your pecs with new angles. Arch your lower back and retract your scapula to avoid this. The best place to perform dumbbell chest exercises without a bench is the floor! Hold a weight plate between the palms of your hands in front of your chest. Get yourself tight, activate your lats, and roll back. This exercise is a well-known exercise for muscle training. WorkoutDigest is not associated with CrossFit.com. The closer your elbows are to your torso, the more you work your triceps. And leave out all those massive dumbbells—you don’t go heavy on flys, especially on a ball. 1. Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to lift them up. A reason to give up chest training as your favorite bench is locked away? At the same time, you can pick heavier dumbbells since you cheat when going upwards. The dynamic part is pressing the dumbbells. Dumbbell Reverse Floor Press. The reps up and down should be slow and controlled. And not only will these nine exercises help you build chest muscle mass, but … Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability. They don’t make the chest look big and round! The dumbbell pull-over is often done with a bench. The best thing about standing chest flys is that you don’t need a bench, which is always busy anyway. Second, what matters is how you initiate the contraction back to the top. Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. If you care about your longevity in the gym in addition to all those gains, learn what you. This way you are actually engaging your chest. Dumbbell workouts solve a lot of logistical problems. Dumbbell Chest Exercises Without a Bench Neutral Grip Floor Press. There is an advantage of choosing to do the dumbbell exercises as opposed to the machine exercises. Even better, it doesn’t work your triceps, giving you more versatility when creating your dumbbell no-bench chest routine. For this one, you will require a dumbbell in each hand. Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. 7 Dumbbell Chest Exercises: No Bench Needed! Plyometrics is one of the best ways to build a powerful chest without a bench. Performing a press in a standing position targets your... 2. It combines the best from both the isometric and dynamic worlds. Push your hips upwards to get your body in as much of a flat position as possible. 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. 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. So with this home chest workout with dumbbells, you’ll also use the floor dumbbell chest press. This unique take on the push up will test your strength and stamina! However, doing it on the stability ball makes it more challenging in terms of balance and stability. The round shape and air cushion is comfy and also helps engage your core as you use your hips & legs to stabilize yourself during the exercises. 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? (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. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. You wake up in the morning, all the gyms are closed. Instead of pulling with your lats, you should add extra squeeze on a dumbbell, pushing your hands inward and your arms down. Upright chest press. To perform this exercise, you need only one dumbbell. Dumbbell Chest Exercises without Bench. If you happen to have one, a Swiss ball is a great “non-bench” option for these dumbbell chest exercises. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! Top Mistake: Adduction is important, but so is abduction, or moving your arm away from the midline of your body. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. 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. 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. Us know about floor press vs bench press simulation from you until arms! 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