4 sets of 12 reps. You can place this workout on a Tuesday for example. Lie on a bench with an incline with a dumbbell in each hand. Varying the position of your body and the amount of time executing the exercise will hit different areas of your chest, for balanced upper body strength. Lie on a flat bench with a dumbbell in each hand, palms facing each other. How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. Not Sure How to Build Strength with Dumbbells? Squeeze as hard as you can for 10 seconds, then release and return to starting position for a quick break, and then repeat. Bring your arms back into your chest, and then engage your glutes as you stand back up. For some exercises or workouts, two dumbbells are better than one. "When we work our chest, we also work the surrounding muscles including the shoulders, back, and arms.". How It Works. We know how important it is to include exercises that target the chest in your workouts, so you can rest-assured that you’ll work those muscles by following our 8fit program. Band Chest Fly. Not a fan of dumbbells or barbells? From pulling and rotating your arm towards the center of your body to lifting your arms up. Maintain a neutral or flat back, and pull your shoulders down and back. Lower your chest and quads to the ground, making sure that your elbows are tracking behind you and not flaring out wide. The rep range and rest periods in this workout are identical to the chest one. Press your feet into the floor and make sure your head, shoulders, and butt all make contact with the bench. So what do these muscles do precisely? 10 regular push-ups. RELATED: The Ultimate 30-Minute Boxing Workout to Help You Feel Great. Before we get into the workout, here’s how to do different push-up variations. This next chest workout can be done at home or in the gym, and all you need is a pair of dumbbells. Close Grip Push-Ups. Bend your left arm in a 90-degree angle and swing across your body like you are punching someone in the jaw. Extend the arms above your chest, to the width of your shoulders but keep your elbows flexible at all times (do not lock your elbows). Maintain a strong and stable core while you lift the right weight off the floor and drive your elbow up towards the ceiling. She swears by this plank variation that incorporates shoulder taps for an added stability challenge and chest engagement. Additionally, as these muscles take up the majority of the chest wall, working them out will burn a considerable amount of energy. Secure your legs at the end of a bench at a decline first and then lie down with a dumbbell in each hand, palms facing each other. Below are some key, weighted movements. If you find a standard push-up too challenging at first, then you can start with an incline push-up. If you are on the floor, bend your knees and press your feet into the floor. All you need is one weight to sculpt and strengthen your upper body. "With good posture comes better breathing, improved digestion, and circulation," she says. For an added challenge, hold a bear plank position with your knees bent and hovering about an inch off the ground. Bring the dumbbell back down to your waist in a slow and controlled motion, and then repeat the movement with your left arm coming up and across to the right side of your chest. Strengthen Your … This variety of exercise movements work every angle of the chest and engage supporting muscles too. The higher you place your feet, the harder the exercise. Replaces: Bench Press. Chest press. The last one had your hands lower than your feet, now it is the opposite. For this workout, do three rounds of the following eight exercises. Continue alternating sides, making sure to keep your body straight (avoid twisting your pelvis). Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Subscribe to our email newsletter to receive weekly articles and great inspiration. While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. Plus, Dolke adds that a toned chest adds power to your shoulders and arms, which helps with strengthening your body for everyday tasks like picking up grocery bags and holding your baby. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. Turn your wrists so your palms face each other. Men are not the only ones that want a strong chest… It will rev up your metabolism quite nicely. How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. … 14 Chest Exercises For Your Home Workout. Rotate your hips for power, and pivot your knee as well. Stay in control of the dumbbells at all times and slowly lower the weights while inhaling. Tap your left shoulder with your right hand, then return to plank position and repeat on the opposite side. Inhale as you lower the dumbbells slightly wider than your mid-chest slow and controlled, then exhale as you push them back up towards the ceiling. Make sure to keep tension on the band for the whole movement and don't let it go slack. Want to go after your whole body? Did you know that your chest houses some of the largest muscles in the upper body? Keep the 90-degree angle as you rotate your arms together so forearms are as close as possible. That’s partly because it can be performed … How to: Grab a dumbbell in each hand and lay supine (on your back) on a flat bench and press your feet into the floor. The press-up is probably the most popular bodyweight move in the world. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. It’s an oldie, but a goodie—the classic push-ups and all its variations is one of the best exercises you can do to improve the strength of your chest. The first exercise we’ll be using will target the whole … Dips For Chest. Well, they’re pretty significant when it comes to controlling your arm movements. The steeper the incline, the less body weight you will need to work push. "A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. Curl your right arm up and across the front of your body to the left side of your chest. How to: Sit on the machine and place your feet firmly on the floor about shoulder-width apart. If you are new at this, start with very light weights to master the technique first. While we put so much emphasis on lean legs and a strong core (those are, of course, important parts of the fitness equation), a well-rounded training regimen incorporates chest work too. Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. Most gym rats believe this chest workout is for them … It will also add more of your body weight to the exercise than a standard push-up, thus making it harder. For this exercise, you won’t need dumbbells but instead another piece of equipment — either parallel bars or two flat parallel surfaces you can dip between (stable bar stools also work). Stand up straight with left foot slightly in front of right, hips facing forward. At the bottom of the squat, keep your chest lifted as you press your arms directly out in front of you. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. Maintain a rigid torso and head, and keep aligned with your spine. Inhale as you slowly lower the dumbbells in unison in a wide arc until they are level with your shoulders or chest, slightly bending your elbows. Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. Dolke loves this effective yoga pose which is great for opening and strengthening the chest. Outwardly rotate your upper arms to broaden the collarbone. All upper chest exercises activate the shoulders, triceps and lower chest muscles. Dolke says you can start without weights to get the movement and form correct. These four at-home chest exercises are the hardest moves you can do with a single dumbbell. You can also try incline push-ups on an elevated surface like a park bench, or up against the wall if on your knees is too much of a challenge. says Dolke. Want to kick your workout up a notch? Bend your arms in a 90-degree angle at shoulder height as if you are going to press towards the ceiling. Try this HIIT chest workout. This move is perfect for strengthening your chest muscles and can be done on a bench or on the floor. Now raise your one hand and keep it on your back. It's as basic as they come but make no mistake, it will leave you with a chest that is anything but basic. 5 regular push-up with time under tension. How to: Start in a plank position with hands on dumbbells directly under your shoulders and feet hip-distance apart (or wider for more stability). Most gyms have a seated chest press machine perfect for strengthening and engaging your pectorals. Then, repeat on the opposite arm. Spread your fingers wide, and press firmly through the palms and knuckles. And on Friday, you can do the exact same workout but do 5-8 reps. You will be resting 60 secs between sets in the Friday workout. What goes up, must come down. This classic bodyweight exercise is excellent to start with as well as for keeping as a training staple in any full-body or upper-body workout. Equipment needed:-Parallel dip bars. Then push the weights back up while exhaling to return to the starting position. Lower the weights slowly until your elbows are parallel to the floor. Make sure to familiarize yourself with any machine and start with light weight, then add more as you get more comfortable with the equipment. Draw your shoulders back and down, and lift the dumbbells overhead directly above your shoulders with palms facing forward with a good grip. How to: Set a bench to a 45 degree incline. Dumbbell Chest Fly. How to: Stand tall with feet hip-width apart. Start with light weights and build your way up as your strength improves. Just like the push-up workout, this one is also three rounds, and form over speed is important! You may be able to find more information about this and similar content at piano.io, This Workout Strengthens Even With Light Dumbbells, 15-Minute Workouts for Every Fitness Goal, 20 Inclusive Fitness Space You Need to Know, Disney Just Created Movie-Themed Workouts. If you are on the floor, bend your knees and press your feet into the floor. If you’re looking to build serious pushing strength, an at-home chest workout might be just what you need to add to your exercise routine. Inhale as you lower the arms down to the chest slightly wider than your armpits, then exhale as you push upwards to full elbow extension. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique. We may earn commission from links on this page, but we only recommend products we back. More Home Workout Chest Moves. Dolke says not to feel intimated by the push-up since there are so many variations and anyone can do them at any level with the proper modifications. The Right Way To Do Chest Workout At Home. Just like the push-up workout, this one is also three rounds, and form over speed is important! Once you have completed 30 seconds of all five exercises, rest for one minute. When you feel confident, slowly increase the weight so the last 3-4 reps are tough to execute. "A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. Follow along with Chris Heria for this 7Min Effective Home Chest Workout. Be careful not to go down too low; you don’t want to hurt your shoulder joint. This is also a good exercise to target your lower chest. Want to keep training from the comfort of home? How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. And of course, always consult your physician or healthcare practitioner before starting any exercise regimen. Grab a kettlebell, dumbbell, or water jug, and hold it against your chest with your elbows underneath the weight. Do this workout twice a week. You’ll need a set of dumbbells and equipment referenced above for those chest dips. Set an adjustable bench to a 30 ° -45 ° angle, and lie back on it with a dumbbell in each hand. This bicep curl variation places a special emphasis on the chest muscles and is a great way to mix up any workout. If the seat has an adjustable height, pick a setting where your arms are horizontal to the ground when fully extended. Dolke and fitness experts from the Good Housekeeping Institute Wellness Lab teamed up to bring you the best chest exercises for women. Secure your legs at the end of the declined bench first and then lie down with a dumbbell in each hand. Side-to-Side Pushups. Make sure there’s a 48 hours gap between your regular upper-body workout and chest workout at home. 1. If you are on the floor, bend your knees and press your feet into the floor. Build chest muscle and strength and chisel your abs while at home with this no-equipment, all-bodyweight workout from fitness director Ebenezer Samuel, C.S.C.S. Adding weight will also open the door to a wide range of other effective chest workouts such as the chest press and chest flies. Perform each exercise for 30 seconds and try to minimize any rest inbetween movements. If the sliding chest flys are too hard for you to do, or if you don’t really have a … Post-workout: Try this full-body stretching routine to cool down after your chest workout. Once your chest and quads touch the ground, push back up into a plank position. How to: Start standing tall with feet hip-distance apart and holding a light dumbbell in each hand. Though this is an extreme display of built-up pecs (pectoral muscles), that many men aspire to, having a strong, toned chest is equally essential for both men and women—and goes way beyond fitness aesthetics. This full body functional movement works all major muscle groups. Exhale as you push the bars out to full extension without locking your elbows. Are you ready to explode into action? Read more about the difference between bodyweight training and weight training. Though we’ve shown the chest area some love in this article, like anything in life, it’s all about balance, so make sure to dedicate just as much time exercising all kinds of muscle groups, to avoid muscular imbalances, injury, and postural issues down the line. ; Do 4 … Fun like this … "You don't get the help from your legs, making it more of a challenge for the upper body! I love performing these at the end of a workout to get my heart rate up and release the last bit of energy I have!" "As I'm postpartum, I am currently modifying the pushup on my knees," Dolke shares. This Workout's Got You Covered. You can perform a chest press on a bench, but Dolke says she prefers lying on the floor. This is the “god” of all workouts. Chest dips are a fantastic exercise to build a strong chest and some even argue that it is the overall best chest exercise. Exhale as you tuck your toes and push back through your hands as you lift your knees off the floor. Stretch your arms over your shoulder, shoulder-width apart. Considering the importance of this powerful muscle, we’ve crafted two tailored workouts—with and without equipment—that you can do from the convenience of your own four walls, for a toned and muscular chest. Reach your pelvis towards the ceiling and gently straighten your legs. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. If you’re looking to shed some pounds and tone up, then this is an especially good muscle to train. Think of lifting a child into your arms, swinging a tennis racket or pushing a heavy object away from you. Extend the arms above your chest, to the width of your shoulders but keep your elbows flexible at all times (do not lock your elbows). "The chest squeeze is another great exercise as it hits different muscle groups and can help improve your posture and functional fitness. Exhale as you raise them back up in unison in a wide arc to the starting position. Then exhale pushing the dumbbells upwards with the help of your chest. the difference between bodyweight training and weight training, A Push in the Right Direction: Push-Up Variations for Beginners and Experts. Lie on a flat bench, holding the dumbbells in your hands. Try the workout format below and you'll be on your way to that perfect pushup in no time. To activate the upper chest more, position your arms at a 120-degree angle from the torso. For a great warmup before a chest workout or a killer burnout to finish one, try out … This 30-minute dumbbell workout to build your chest is designed as a circuit workout. Use a full grip around the handles, pull your shoulders back and down and engage your core. Count three seconds lowering yourself down -- pause at the lowest point of your movement for about two seconds -- then take three seconds to push back up to your starting position. With control, slowly lower your body keeping your elbows pointed out slightly until you feel a slight stretch in your chest. To do this best chest exercises at home, get into a plank position. RELATED: The Best Resistance Band Exercises for a Full Body Workout. Why trust us? It's a great move to incorporate at the beginning or end of your chest workout. Start with the dumbbells touching overhead in line with your chest. "Our pectoral muscles play a key role in maintaining our posture and balancing the upper body," says Fitness expert and entrepreneur Holly Dolke. This workout includes four movements that you're likely familiar with. The chest area is made up of two primary muscles—the pectoralis major and the pectoralis minor—often referred to as ‘pecs.’ The pectoralis major is the larger of the two muscles, and extends across the upper chest, attaching to the shoulder and the breastbone and has a fan-like appearance. How to: Start on your hands and knees, with your wrists aligned directly under your shoulders and knees directly under your hips. Draw your shoulders back and down, and lift the dumbbells overhead in line with your eyes and palms facing forward. As with push-ups, varying the position of the body when doing a chest press or chest fly will target different muscles. How to: Start standing in a proper boxing stance. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard.

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