When you want to do exercises for chest at home, it can be difficult to find the right equipment – especially if you don’t have the right tools to use. Dumbbells are the best friends of beginners, they are easy to use, portable, and inexpensive compared to other weightlifting equipment – they’re perfect if you want to start lifting weights at home. But if fitness beginners use dumbbells improperly, it is likely to cause strained muscles. That’s why we’re here to help! With some of the best dumbbell exercises for chest at home, you can build your perfect pecs easily. These are some of our favorite dumbbell exercises for chest that we recommend you try out when you work out at home using dumbbells properly!
An Overview of Your Pecs
The pecs are the muscles that connect the front of the chest to the upper arms and shoulder blades. Our pecs can be divided into two types: large pectoral muscles and small pectoral muscles. The large pectoralis muscle is larger and shallower. Its main function is to internalize the upper arm and make the upper arm internally rotate. The small pectoralis muscle is mostly below the large pectoralis muscle. And its main function is to assist the large pectoralis muscle and make the upper arm move forward and downward.
Some Dumbbell Exercises for Chest at Home
Next, I will show you a video about some dumbbell exercise for chest you can do at your home! And here are the steps and tips for each movement. Try to do it with the video!
Warm-up
Before strenuous exercise, proper warm-up exercises can help us wake up our muscles and prevent subsequent strains
Exercise1: Close Grip Press
In this movement, you should arch your back, keep your chest puffed out and keep your knees bent. Don’t forget to squeeze your chest muscles each time.
Exercise2: Hammer Floor Press
In this movement, you should bring dumbbells to meet at the center. Besides, it’s also important to squeeze your chest at the top each time.
Exercise3: Decline Floor Press
There are three tips for this movement. First, elevate your lower body. Then, use your upper back and not your neck. Finally, squeeze chest muscles each time.
Exercise4: Floor Fly
This time, you need to extend the dumbbells all the way out wide before pushing up. And, make sure both dumbbells meet at the center.
Exercise5: High Pec Fly
This is the last movement! Lift each dumbbell towards the opposite shoulder. And it’s better to lift as high as just past shoulder level.
Benefits of Doing Dumbbell Exercises for Chest
1. Dumbbells allow you to control the range of motion. In this way, you can easily target a specific muscle.
2. Dumbbells allow you to use one arm at a time and help you improve your weaker muscles. With dumbbells, you can do a single-arm bench press and fly to fix the muscle imbalances.
3. Dumbbells strengthen the small stabilizer muscles, which play a big role in supporting your body and keeping your joints in their proper place. The strong stabilizer muscles reduce the risk of injuries.
4. Dumbbells put less stress on the joints compared to barbells. When you work out with barbells, one side of your chest is likely to take more stress than the other. While with dumbbells, both sides of your chest perform equally.
5. Dumbbells provide a mechanical and metabolic overload that leads to muscle growth. Mechanic overload happens when you lift heavy dumbbells and moderate-weight dumbbells combined with high reps provide metabolic overload. You can learn more about it here.
Here are 2 dumbbells you may like when doing dumbbell exercise for chest.
Core Fitness® Adjustable Dumbbell Weight Set by Affordable Dumbbells - Adjustable Weights - Space Saver - Dumbbells for Your Home
Body Sport Neoprene Dumbbell, Black, 10 lb. Pair – Dumbbell for Exercises – Strength Training Equipment – Neoprene Dumbbell – Home Gym Accessories – Weight Training
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