Maintain a rigid torso and head, and keep aligned with your spine. 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 in a plank position with hands directly under your shoulders, and core and glutes engaged. Try some of our favorite at-home workouts. While exhaling, contract your chest to bring your body back to the start position. The steeper the incline, the less body weight you will need to work push. 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. This exercise is like a front raise that you … Draw your shoulders back and down, and lift the dumbbells overhead so they are touching in a narrow position and in line with your chest. Make sure there’s a 48 hours gap between your regular upper-body workout and chest workout at home. It will also add more of your body weight to the exercise than a standard push-up, thus making it harder. Standing Upward Chest Fly. Think of lifting a child into your arms, swinging a tennis racket or pushing a heavy object away from you. For a great warmup before a chest workout or a killer burnout to finish one, try out … Stay in control of the dumbbells at all times and slowly lower the weights while inhaling. Additionally, as these muscles take up the majority of the chest wall, working them out will burn a considerable amount of energy. Chest workouts target your pectoral muscles —both … Dolke says you can start without weights to get the movement and form correct. 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. This workout includes four movements that you're likely familiar with. And of course, always consult your physician or healthcare practitioner before starting any exercise regimen. "As I'm postpartum, I am currently modifying the pushup on my knees," Dolke shares. We may earn commission from links on this page, but we only recommend products we back. "A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. Read more about the difference between bodyweight training and weight training. Want to get your whole body moving? To do this best chest exercises at home, get into a plank position. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. Continue alternating sides, making sure to keep your body straight (avoid twisting your pelvis). How to: Set a bench to a 45 degree incline. Bring your arms back into your chest, and then engage your glutes as you stand back up. Well, they’re pretty significant when it comes to controlling your arm movements. 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. Standing Dumbbell Chest Fly. Exhale as you tuck your toes and push back through your hands as you lift your knees off the floor. Below are some key, weighted movements. 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. 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). If you are on the floor, bend your knees and press your feet into the floor. Not Sure How to Build Strength with Dumbbells? How to: Sit on the machine and place your feet firmly on the floor about shoulder-width apart. 10 regular push-ups with time under tension60 seconds rest. If you are new at this, start with very light weights to master the technique first. All you need is one weight to sculpt and strengthen your upper body. Most gym rats believe this chest workout is for them … This Workout's Got You Covered, The Ultimate 30-Minute Boxing Workout to Help You Feel Great, The Best Resistance Band Exercises for a Full Body Workout, Fitness Experts Share Their Favorite Leg Workouts, Fun Exercises to Keep Kids Strong and Healthy. To activate the upper chest more, position your arms at a 120-degree angle from the torso. Why trust us? For some exercises or workouts, two dumbbells are better than one. How to: Start standing tall with feet hip-distance apart and holding a light dumbbell in each hand. These four at-home chest exercises … This move is perfect for strengthening your chest muscles and can be done on a bench or on the floor. These push-ups will help you target your upper chest and deltoid muscles specifically. 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. Set an adjustable bench to a 30 ° -45 ° angle, and lie back on it with a dumbbell in each hand. says Dolke. These four at-home chest exercises are the hardest moves you can do with a single dumbbell. From pulling and rotating your arm towards the center of your body to lifting your arms up. Then exhale as you push them back up together towards the ceiling. Place the band around your wrists. Tap your left shoulder with your right hand, then return to plank position and repeat on the opposite side. 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. Lower your chest and quads to the ground, making sure that your elbows are tracking behind you and not flaring out wide. Chest press. 14 Chest Exercises For Your Home Workout. Want to kick your workout up a notch? 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. Spread your fingers wide, and press firmly through the palms and knuckles. Be sure to squeeze as hard as you can!" Stefani Sassos is a Registered Dietitian Nutritionist with a Bachelor of Science degree in Nutritional Sciences from The Pennsylvania State University and a Master of Science degree in Clinical Nutrition from New York University. 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. Retract your shoulders by pulling them back and down to maintain good posture throughout the movement. She swears by this plank variation that incorporates shoulder taps for an added stability challenge and chest engagement. Grab the bars or place hands on the flat surface and hold your body at arm’s length (arms locked), knees bent so you don’t touch the floor. 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. Did you know that your chest houses some of the largest muscles in the upper body? Stand up straight with left foot slightly in front of right, hips facing forward. Lie on a flat bench, holding the dumbbells in your hands. 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. The higher you place your feet, the harder the exercise. The first exercise we’ll be using will target the whole … Not a fan of dumbbells or barbells? Try the workout format below and you'll be on your way to that perfect pushup in no time. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. Lie on a bench with an incline with a dumbbell in each hand. Incline push-ups target the middle and lower regions of your chest. Once your chest and quads touch the ground, push back up into a plank position. Lie on a bench with an incline with a dumbbell in each hand, palms facing each other. Dolke and fitness experts from the Good Housekeeping Institute Wellness Lab teamed up to bring you the best chest exercises for women. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. This narrow grip variation allows you to work the chest and get some tricep action in too. Maintain a neutral or flat back, and pull your shoulders down and back. You’ll need a set of dumbbells and equipment referenced above for those chest dips. Now raise your one hand and keep it on your back. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. For an added challenge, hold a bear plank position with your knees bent and hovering about an inch off the ground. By providing your email address, you agree to our Terms & Conditions and Privacy Policy. 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. 10 regular push-ups. Be careful not to go down too low; you don’t want to hurt your shoulder joint. Raise your arms shoulder width apart and pulse the straight arms out to the sides. Use a full grip around the handles, pull your shoulders back and down and engage your core. You can place this workout on a Tuesday for example. This exercise not only adds depth to the chest but it adds width as well. How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. 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. RELATED: Not Sure How to Build Strength with Dumbbells? Try these total-body tabata exercises and workouts. All upper chest exercises activate the shoulders, triceps and lower chest muscles. Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. At-home chest workout with weights. Exhale as you raise them back up in unison in a wide arc to the starting position. It's as basic as they come but make no mistake, it will leave you with a chest that is anything but basic. 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. 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. Then lift the dumbbells shoulder-width apart, arms extended and rotate your wrists so that the palms of your hands are facing each other. Time to build some serious upper body strength. the difference between bodyweight training and weight training, A Push in the Right Direction: Push-Up Variations for Beginners and Experts. How to: Start standing tall with feet hip-distance apart and holding a dumbbell in each hand. Post-workout: Try this full-body stretching routine to cool down after your chest workout. Do the pressup with one hand. 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 … It's a great move to incorporate at the beginning or end of your chest workout. 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). Repeat on the opposite side. 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. Home to the pectoralis muscles, your chest is responsible for moving and controlling the arms. 30 seconds chest dips 30 seconds rest… Grab a kettlebell, dumbbell, or water jug, and hold it against your chest with your elbows underneath the weight. 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. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. RELATED: The Ultimate 30-Minute Boxing Workout to Help You Feel Great. Then inhale as you return back to starting position in a slow and controlled manner. If you want more, try these at-home bodyweight chest workouts and exercises. "With good posture comes better breathing, improved digestion, and circulation," she says. This is just a reverse form of the previous exercise. "This boxing move focuses on strengthening and targeting the chest. Once you have completed 30 seconds of all five exercises, rest for one minute. So what do these muscles do precisely? Press-Ups. Extend the arms above your chest, shoulder-width apart but keep your elbows flexible at all times (do not lock your elbows). Want to really get moving and challenge yourself? For this workout, do three rounds of the following eight exercises. Try to maintain the form and go down properly and then … Lie on a flat bench with a dumbbell in each hand, palms facing each other. Press your feet into the floor and make sure your head, shoulders, and butt all make contact with the bench. Start with light weights and build your way up as your strength improves. Then exhale pushing the dumbbells upwards with the help of your chest. The press-up is probably the most popular bodyweight move in the world. Dolke loves this effective yoga pose which is great for opening and strengthening the chest. 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. Dumbbell chest flyes are usually done on a bench or stability ball, but there is … Squeeze as hard as you can for 10 seconds, then release and return to starting position for a quick break, and then repeat. If you're just starting a chest strengthening program, choose a light weight so you can push out safely. And since the range of motion stops at the floor, you place less strain on your shoulders," she adds. Start with the dumbbells touching overhead in line with your chest. Rotate your hips for power, and pivot your knee as well. 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. 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. "You don't get the help from your legs, making it more of a challenge for the upper body! 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. "A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. Men are not the only ones that want a strong chest… This variety of exercise movements work every angle of the chest and engage supporting muscles too. This chest press variation allows you to work different angles of the pectoral muscles and assists with overall chest strengthening. If you need to work on your posture, this resistance band move is for you. 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. Do these exercises … ; Do 4 … … Reach your pelvis towards the ceiling and gently straighten your legs. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. 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. Pause at the top, then return to the start position. 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!" Incline Dumbbell Flye. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. Subscribe to our email newsletter to receive weekly articles and great inspiration. Dumbbell Chest Fly. 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. How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. This bicep curl variation places a special emphasis on the chest muscles and is a great way to mix up any workout. 5 regular push-up with time under tension. Keep the 90-degree angle as you rotate your arms together so forearms are as close as possible. If you are on the floor, bend your knees and press your feet into the floor. 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. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique. If you are on the floor, bend your knees and press your feet into the floor. 9 Dumbbell Chest Exercises You Can Do At Home When it comes to building muscle, one of the first things on the mind of every man is having a strong, well-developed chest . 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. 3 sets=8-10 repetitions. Works on lower chest. Dips For Chest. Draw your shoulders back and down, and lift the dumbbells overhead in line with your eyes and palms facing forward. The Right Way To Do Chest Workout At Home. As with push-ups, varying the position of the body when doing a chest press or chest fly will target different muscles. Bend your left arm in a 90-degree angle and swing across your body like you are punching someone in the jaw. Chest dips are a fantastic exercise to build a strong chest and some even argue that it is the overall best chest exercise. 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). From this starting position, inhale and descend slowly until your elbows are parallel to the floor at a 90°angle. Have a look at our HIIT Training. 1. Then push the weights back up while exhaling to return to the starting position. Try this HIIT chest workout. After a few weeks of doing that workout, add variety by switching out some of the moves with these ones. Strengthen Your … Your elbow up towards the ceiling dumbbells down to the floor, these!, start with as well a variety of fun and fantastical way, think clap push-ups to plank position for... 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