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#All dumbbell exercises with pictures pdf how to#

Now inhale and bend your elbows to slowly bring the weight down.

Now extend your elbows to push the dumbbells towards the ceiling.

Grab a pair of moderate-weight dumbbells with an overhead grip.

Bend your knees and place your feet flat on the floor.

Lie down on the floor with your chest facing up.

#All dumbbell exercises with pictures pdf how to#

Dumbbell Floor Press Exercise How to do it: Your range of motion will be shorter, but this may be advantageous and makes this exercise much more shoulder-friendly, so it’s a good move if regular bench presses cause shoulder pain. You can do dumbbell floor presses using both arms or one arm at a time as preferred. As the name implies, this exercise involves lying on the floor instead of an exercise bench. Dumbbell Floor Pressĭumbbell-only chest exercises don’t get much better than floor presses.

However, if you do use a ball, make sure it’s strong enough to support your weight and is undamaged so it won’t burst during use. You can also use a stability ball instead of an exercise bench, which is why we’ve included some stability ball dumbbell exercises in this list. In fact, you can get a great workout using just a pair of dumbbells. That said, it’s not the only way to build your upper body. The bench press (barbell or dumbbell) is one of the most popular and effective chest exercises you can do. The dumbbell pullover is one exercise that strengthens the serratus anterior. The serratus anterior is responsible for the scapular protraction. This muscle consists of several strips, each attached to the lateral side of ribs 1-8. Serratus anterior: This is the muscle that attaches ribs to the scapula.

The primary function of the pectoralis major is to stabilize the scapula.

Pectoralis minor: It’s a deep muscle that recedes underneath the pectoralis major.

Pectoralis major is further divided into two muscles: the clavicular head (upper chest) and the sternocostal head (middle and lower chest) and is responsible for the flexion, adduction, and internal rotation of the humerus.

Pectoralis major: It’s a fan-shaped superficial muscle that spans across the chest.

Pectoral muscles are responsible for pushing movements and consist of the pectoralis major, pectoralis minor, and serratus anterior. Understanding anatomy can help you target the desired muscle fibers more efficiently. Plus, we will also provide chest training programs for beginners, intermediate, and advanced lifters. Exercises like the dumbbell floor press, dumbbell floor fly, dumbbell Svend press, feel-elevated push-up, plyo push-up are great exercises to train the chest.īe with us till the end, and we will discuss a wide range of chest exercises that can be done without the bench. Several exercises can help build a stronger chest without a bench. The bench press is surely an excellent exercise to add mass and strength to the chest, but that doesn’t make it the only way to train your chest. It’s not the bench that builds a bigger chest it’s your dedication and consistency.

What Kind of Dumbbells Should I Buy for Chest Workout?.

Tips to Amp Up Dumbbell Chest Exercises.

Advanced Dumbbell-Only Chest Workout Without a Bench.

Intermediate Dumbbell-Only Chest Workout Without a Bench.

Beginner Dumbbell-Only Chest Workout Without a Bench.

Dumbbell Narrow-Grip Stability Ball Press In this article, we reveal the ten best dumbbell chest exercises you can do without a bench and provide you with a workout to follow, too. Weider strength training products were especially famous for this.Ĭontrary to popular opinion, productive workouts don’t have to involve lots of different training methods or equipment.

When you bought your weights, you also got a workout program to follow. Not so many decades ago, workout enthusiasts got fitter and stronger using very little equipment sometimes just a pair of dumbbells or a fixed-weight barbell. While such a holistic approach definitely works, effective training doesn’t have to be complicated. According to more than a few experts, you need access to barbells, dumbbells, machines, suspension trainers, resistance bands, chains, and a whole bunch of other things to shock your muscles into getting bigger and stronger. If you believe everything you read about strength training, you would be forgiven for thinking that the only way to get an effective workout is by using lots of training equipment.