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. How to: Start standing tall with feet hip-distance apart and holding a dumbbell in each hand. How to: Start standing in a proper boxing stance. Dolke says. To activate the upper chest more, position your arms at a 120-degree angle from the torso. These four at-home chest exercises are the hardest moves you can do with a single dumbbell. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. 30 seconds chest dips 30 seconds rest… You can work out your shoulders at home after chest or on a different day Your deltoids or triceps may get fatigued before their chest if you work at an angle in which your arms are positioned more towards … Moreover, as your body isn’t supported by the bench like in a chest press, it means that other muscles are worked as you have to work harder to stabilize your body weight. Maintain a strong and stable core while you lift the right weight off the floor and drive your elbow up towards the ceiling. The 4 Hardest Chest Exercises You Can Do at Home With a Single Dumbbell livestrong.com - Bojana Galic. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. 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. RELATED: The Best Resistance Band Exercises for a Full Body Workout. 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. This bicep curl variation places a special emphasis on the chest muscles and is a great way to mix up any workout. How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. Close Grip Push-Ups. Try these total-body tabata exercises and workouts. Make sure to familiarize yourself with any machine and start with light weight, then add more as you get more comfortable with the equipment. You’ll need a set of dumbbells and equipment referenced above for those chest dips. The press-up is probably the most popular bodyweight move in the world. Extend the arms above your chest, shoulder-width apart but keep your elbows flexible at all times (do not lock your elbows). Exhale as you tuck your toes and push back through your hands as you lift your knees off the floor. If the seat has an adjustable height, pick a setting where your arms are horizontal to the ground when fully extended. This next chest workout can be done at home or in the gym, and all you need is a pair of dumbbells. 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. Most gym rats believe this chest workout is for them … Tap your left shoulder with your right hand, then return to plank position and repeat on the opposite side. For this workout, do three rounds of the following eight exercises. 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. This is also a good exercise to target your lower chest. Works on lower chest. The last one had your hands lower than your feet, now it is the opposite. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. ; Do 4 … Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. This Workout's Got You Covered. 3 sets=8-10 repetitions. To do this best chest exercises at home, get into a plank position. But if benching hurts your shoulders, you train at home without a trusty spotter, or you’ve found that barbell training just doesn’t give you a bigger chest, dumbbell work is the answer. We’re pretty sure a few of you out there have flipped through a fitness magazine or scrolled through some bodybuilding or workout sites, inevitably stumbling across images of buff men with protruding, sculpted chests. How to: Start standing tall with legs shoulder-width apart and engaging your core. This narrow grip variation allows you to work the chest and get some tricep action in too. "Our pectoral muscles play a key role in maintaining our posture and balancing the upper body," says Fitness expert and entrepreneur Holly Dolke. Side Push Up: Lay on your side and place the arm closest to the ground around your waist and the other arm in front of your chest with your hand flat on the ground with your fingers pointing up … Dips For Chest. Be sure to squeeze as hard as you can!" At the bottom of the squat, keep your chest lifted as you press your arms directly out in front of you. Try this 18-minute full-body dumbbell workout. Well, they’re pretty significant when it comes to controlling your arm movements. 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. How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. 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. Did you know that your chest houses some of the largest muscles in the upper body? Equipment needed:-Parallel dip bars. When you feel confident, slowly increase the weight so the last 3-4 reps are tough to execute. Press your feet into the floor and make sure your head, shoulders, and butt all make contact with the bench. At-home chest workout with weights. With control, slowly lower your body keeping your elbows pointed out slightly until you feel a slight stretch in your chest. Just like the push-up workout, this one is also three rounds, and form over speed is important! Do these exercises … Want to really get moving and challenge yourself? Once you have completed 30 seconds of all five exercises, rest for one minute. 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. 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. Try this HIIT chest workout. While exhaling, contract your chest to bring your body back to the start position. These four at-home chest exercises … So what do these muscles do precisely? Squeeze as hard as you can for 10 seconds, then release and return to starting position for a quick break, and then repeat. Then bring the dumbbells back up while exhaling and contracting your chest. Make sure to keep tension on the band for the whole movement and don't let it go slack. This variety of exercise movements work every angle of the chest and engage supporting muscles too. Want to go after your whole body? She swears by this plank variation that incorporates shoulder taps for an added stability challenge and chest engagement. How to: Stand tall with feet hip-width apart. Outwardly rotate your upper arms to broaden the collarbone. 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