Performing a press in a standing position targets your... 2. But this stability ball version is my favorite! He has been lifting weights & writing about fitness for over 5 years. The floor still acts as your spotter and doesn’t allow you to go too low. A dumbbell pullover? , not your deltoids. They target your quads and glutes but also require some engagement of your core. This small adjustment allows for your pectoral muscles to be targeted in a unique way. And by the way, negative abduction is, in fact, adduction, too. Get yourself tight, activate your lats, and roll back. The round shape and air cushion is comfy and also helps engage your core as you use your hips & legs to stabilize yourself during the exercises. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare or fitness professional. This is the alternative technique for those who want to go really heavy when doing flys. Standing Chest Press you get from point A to point B. I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. 5 Best Exercises to be performed for chest with dumbbells without a bench 1. In Standing Chest... #2. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. Chest Workout Without Bench: Suspended Chest Flys – 4 sets x 8-10 reps; Stability Ball Dumbbell Press – 4 x 8-10; Stability Ball Incline Pullovers – 4 x 8-10; Cable Decline Crossovers – 4 x 8-10; Chest Dips – 4 x 8-10; So now you should realize that you don’t always need a bench press to pump up your chest. . On a less serious note, a strong chest can help you open that jar that defeated you last time you tried to have a jam sandwich. This exercise is a well-known exercise for muscle training. Here you go with 12 great dumbbell chest exercises to do without a bench. How to get heavy dumbbells into position: Sit down and place the dumbbells by your quads. Read on to learn about these effective pectoral exercises that you can do with dumbbells. Stability ball exercises are a whole different world, often underutilized yet effective. Keep your forearms in supination, pointed upwards. Do dumbbell workouts without a bench, right at home. The War Chest Workout. Each repetition should consist of a push up and a twist. Don’t do it; instead, focus on performing a slow concentrated movement. Always keep your elbows tucked to support the weights. Dumbbell Reverse Floor Press. You should control the weight throughout the entire range of motion, especially on the way down. The external rotation of the shoulders is what stretches your pecs minor. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! Start by sitting on the ball and … Disclaimer: Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. There are several elements to this push up and it does require a reasonable amount of core strength and stability. Get yourself tight, activate your lats, and roll back. This exercise is best performed in alternating reps from left to right. Without relaxing your arms, push the weight forward and away from your body. Squeeze the dumbbell with your palms to activate through the chest. Although the bench provides you with the opportunity to fight against gravity directly, the upright chest press offers a similar workout of the same muscle groups. . No problem. You wake up in the morning, all the gyms are closed. Top Tip: If you can’t add more weight to a dumbbell to make it higher, put it on top of a box, a book, or a similar thing. The movement is the same as of the flat bench press. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. Why? Got any questions? A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. Not only is building a strong chest possible without a bench—with dumbbells it is actually preferable. Start by doing a push up. To perform this exercise, you need one dumbbell. Not only is building a strong chest possible without a bench—with dumbbells it is actually preferable. Never pick the dumbbells up off of the floor while you’re lying on the ball. No dumbbell chest workout at home without bench would be complete without a bench press simulation. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. Your main focus should be to always remember these two things: to hold the weight in the upper point for at least a split second, and then to move it, Don’t focus on achieving muscle failure because this exercise is not about getting huge gains. Start by lying on your back with your legs out straight. Dumbbell squats are one of the best lower body workouts you can do with dumbbells. Core on, always. Named after Jeff Cavaliere, a famous physical therapist and fitness guru, Cavaliere crossover removes tension from your deltoids, allowing you to go really heavy. 1. Most Common Mistake: Slumping your back when squeezing the dumbbells removes some of the work from your chest. Working with heavy dumbbells is all about maintaining proper technique. When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape. This will allow for more activation through your chest than through your lats in this phase of the movement. Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability. The dynamic part is pressing the dumbbells. Slightly arch your back to stabilize your shoulder blades. The dynamic part is pressing the dumbbells. WorkoutDigest is not associated with CrossFit.com. Gym Wisdom: This exercise is not primary or accessory, it is corrective, but just because it’s small that doesn’t make it less important. 7 Dumbbell Chest Exercises: No Bench Needed! To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Exercise Ball Flat Dumbbell Fly | Chest Workout. The external rotation of the shoulders is what stretches your pecs minor. It also provides the opportunity to work on your core strength and stability as you add weight to one side of your body at a time. Now that you know how to do dumbbell chest exercises without a bench, you can take your chest workouts anywhere you go. Remember, it’s not about simply moving from point A to point B, it’s about. Press the weight up and down in a straight line. Top Tip: The wider your hands are, the more you work your chest. Hell no. A reason to give up chest training as your favorite bench is locked away? 7) Dumbbell chest fly exercise using a stability ball The best news about this specific exercise is how versatile it is – you can actually do plenty of variations without necessarily using a bench to help you out. Remember, it’s not about simply moving from point A to point B, it’s about how you get from point A to point B. When pushing the dumbbells up, keep your knuckles rotated about 45 degrees outwards to protect your shoulder capsules. Try out both! Instead of pulling with your lats, you should add extra squeeze on a dumbbell, pushing your hands inward and your arms down. A reason to give up chest training as your favorite bench is locked away? As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted. For this chest workout at home with dumbbells, you will want to flare out your elbows to gain more of a stretch in your chest to maximize this workout. This post may use affiliate links. Dumbbell floor flys eliminate the biggest danger of dumbbell bench flys—if you are to fail on the way up, you can just dump the weight without jeopardizing your anterior shoulder capsules and AC joints. Only the last three require both dumbbells and a bench. The trick is that you overload the eccentric part of the movement, while “cheating” on the way back. From there, the rest is just a basic bench press. Standing Chest Press with Dumbbell. Because the floor is your safeguard that protects you from injuries. In this video Tony Gonzalez takes you through an entire dumbbell chest workout without bench. To perform this workout at home, simply find some way of stabilizing your feet in an elevated position. When working on building massive pecs major, many forget about their pecs minor. Even better, it doesn’t work your triceps, giving you more versatility when creating your dumbbell no-bench chest routine. Wrist position becomes the key twist in Reverse Dumbbell Chest exercises. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. 7 Dumbbell Chest Exercises You Can Do Without A Bench 1. You should activate your entire body to maintain balance. Top Mistake: Adduction is important, but so is abduction, or moving your arm away from the midline of your body. Might be. Grab one and set it up on your hip, repeat this with the other one. Position yourself on a foam roller, lift your arms out to the side, allow the dumbbells to sink lower than your elbows, and try to stay there for 30–45 seconds. As in regular floor flys, the floor acts as your safety net and you can drop the weights freely. It’s a great home dumbbell exercise you can do with no bench. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Don’t overload yourself with massive weights, stay within a 10–15 rep count. #10 Cavaliere Crossover (aka Low UCV Raise), Named after Jeff Cavaliere, a famous physical therapist and fitness guru, Cavaliere crossover removes tension from your deltoids, allowing you to. It eliminates arm elevation but retains arm adduction, leaving all the work to be done exclusively by your pecs. Go into push up position with each of your hands on a dumbbell, directly under your shoulders. How to do it: Position yourself on a foam roller, lift your arms out to the side, allow the dumbbells to sink lower than your elbows, and try to stay there for 30–45 seconds. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. Here are five dumbbell chest workouts for you to try out next time you head to the Box. This is a dumbbell chest workout without a bench, which can be done at home with dumbbells or with weight plates. This exercise is not about getting huge gains right away but about improving your ability to contract your chest to get better results in the long run. WOD 1 – Dumbbell Chest Workouts. Lie on the ground with your knees bent and feet flat on the floor. Be wary to not go too deep into your push ups with the added height the dumbbells provide, as this is not optimum for your shoulders. Find out everything you need to know about floor press vs bench press! Press the weights up and together above your chest, squeezing the muscles at the top of the movement. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Standing Dumbbell Chest Fly It’s recommended that you commence with your weaker side when doing unilateral exercises. If you care about your longevity in the gym in addition to all those gains, learn what you should and what you shouldn’t do with dumbbells. Let us know in the comment section below. Top Mistake: Do not lower the dumbbell below the level of your head. No bench? The isometric part is squeezing the dumbbells together, and it … Your core should stay well-engaged to support your neutral spine in avoiding going into hyperflexion when the weight is behind your head. How to Perform Chest workouts without bench: 9 exercises with dumbbells on the chest Jason Williams 10 months ago 17 When it comes to increasing muscle mass, the first thing that comes to mind for every athlete is a strong, well-developed chest. Chest exercises using dumbbells are great for both men and women. © 2016 – 2020 Anabolic Bodies. Apocalypse? Yes, they don’t. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you. Arch your lower back for more shoulder safety. There is an advantage of choosing to do the dumbbell exercises as opposed to the machine exercises. Always keep your elbows tucked to support the weights. To perform this exercise, you need only one dumbbell. Dumbbells can give you a quality muscle-building workout from home. The dumbbell exercises reduce the risk of over use injuries. Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. It’s easy to assume a wider or narrower than required arm position if you get distracted during your set. It trains you to. Pick the weights so you can keep your reps to 8–12 per set without achieving muscle failure. Your front deltoids surely do some work, but the key is to contract your chest. Getting in position: Never pick the dumbbells up off of the floor while you’re lying on the ball. All rights reserved. They don’t make the chest look big and round! 12 Strength and Conditioning Books for Elite Athletes and Their Coaches, Steroids VS Natural: Effects Of Steroid Use in Bodybuilding, Studies and Real Life Examples, PrimeMale Review – Testosterone Booster Designed For Men in Their 40-50s. Hell no. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. The 5 Best Testosterone Boosters For Muscle Gain And Performance For Men in 2020! Home chest workout for beginners: 10 reps push-ups. These are the best chest exercises if you have no bench equipment. The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. Chest exercises without a bench can be just as effective as those you do with a bench, or even more so. Most exercises can be done with a single dumbbell. In this exercise, you grip the dumbbells with your palms facing backwards, towards you. Some items that you can use are a sofa, chair, foot stool, or small table. Push your hands together. Made with love for fitness & bodybuilding. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. This way you are actually engaging your chest. Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. Key Points: Don’t let your arms come any closer inward than right over your shoulders because this removes tension from your chest. Then push the dumbbell away from you until your arms are fully extended before returning to starting position. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. It’s clear to see that you do not need a bench to do an effective chest workout. There’s no need to go heavy. Most Common Mistake: Biomechanically, Cavaliere crossover is so safe that it incites you to use way more weight than you can handle. Top Mistake: Do not swing the dumbbells, the entire range of motion should be under your control. Then take the dumbbell close to your chest and push it outwards. And no, this is not another shoulder workout set. 26 Weight Bench Exercises with Dumbbells & Without Equipment This article may contain affiliate links. At home, outdoors, or in a gym—you can do them anywhere to shake up your workout routine and target your pecs with new angles. But pecs minor tend to become tightened and short, bringing your shoulders up and forward, which ruins your posture and leads to other health issues. You can pump your chest at home using different Dumbbell Chest Exercises Without Bench: push-ups from the floor or on the uneven bars, who has them, of course. Lock your arms nearly straight and squeeze your chest throughout the entire set. It combines the best from both the isometric and dynamic worlds. Who said you need more than dumbbells to build massive pecs? However, doing it on the stability ball makes it more challenging in terms of balance and stability. The closer your elbows are to your torso, the more you work your triceps. Your focus during this exercise should be on feeling that it is your chest that does all the work, not your deltoids. At the same time, you can pick heavier dumbbells since you cheat when going upwards. Dumbbell Chest Fly Using A Stability Ball This chest exercise allows you to build your chest without having to use your triceps. Keep your forearms in supination, pointed upwards. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. You will need a stability ball and two dumbbells. You need to watch out that as you fatigue, you don’t drop your arms. They will show you the right technique, so you can maximize the effect of this workout! Dumbbell exercises without a bench are beneficial, but the best is if we combine them with bodyweight moves like push-ups. In contrast with a barbell press, using dumbbells gives you much more of the adduction component that helps you activate the chest. While a bench makes a chest workout more convenient, you don't need one to build bigger pectoral muscles. This no bench required dumbbell chest workout is 8 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. Do not use heavy weights as this is to activate the chests. They are wrong. Dumbbell workouts solve a lot of logistical problems. The key of the svend press is to. And not only because it can be performed without a special equipments or bench, this is understandable. And not only will these nine exercises help you build chest muscle mass, but … If you do not have access to an incline bench, one of the next best exercises is incline push-ups. It combines the best from both the isometric and dynamic worlds. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. Take a dumbbell and hold it with two hands. Working with heavy dumbbells is all about maintaining proper technique. The higher the dumbbells, the more explosively you have to push, and the more powerful your pecs become. But, believe me, you can! Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! This unique take on the push up will test your strength and stamina! How to do it: Stand with your feet shoulder-width apart for balance. Push your hips upwards to get your body in as much of a flat position as possible. Start with the dumbbells together above your chest with a slight bend in your elbows. This accessory exercise helps you improve your coordination and learn how to activate your entire body. If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core. , don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. So if you’re looking to grow your chest muscles without the excess strain on your shoulders, or if you’re just sick of waiting for the bench station to clear up on a busy day at the gym, there are several exercises that can be done without a bench. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. Plyometrics is one of the best ways to build a powerful chest without a bench. : Sit down and place the dumbbells by your quads. Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. But also, simple and direct enough for you to put to use. Instead of purchasing a workout bench and other expensive fitness equipment, consider these dumbbell chest exercises without benches or use an alternative like a stability ball or your floor depending on the exercises. In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench! Keep your core on, your hamstrings and your butt up and tight, and your feet pushing against the ground. 2. Arch your lower back and retract your scapula to avoid this. Might be. The dumbbell pull-over is often done with a bench. This exercise can be performed sitting or standing, using dumbbells, cables or a special machine. Your focus during this exercise should be on feeling that. It trains you to exert maximum force in short intervals of time. Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. But if you’re doing your dumbbell chest workouts at home and don’t have a bench, no worries – you can use a stability ball instead. As the barbell descends towards the chest, the upper arms will contact the ground and stop the downward range of motion before the bar reaches the chest. The reps up and down should be slow and controlled. Incline bench dumbbell chest press exercise works the upper pectoral muscles (and front deltoids and triceps of course). The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. They need to stay in line with your chest when fully extended. Hold a weight plate between the palms of your hands in front of your chest. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. Top Tip: arching the lower back helps increase the range of motion and reduces the risk of getting shoulder injuries. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. If you feel that your triceps “steal” some work from your chest, start with your elbows tucked in to give preliminary fatigue to your triceps. Upright chest press. Standing Upward Chest Fly The best place to perform dumbbell chest exercises without a bench is the floor! Lock your arms nearly straight and squeeze your chest throughout the entire set. Think about following the fibers. Standing Chest Press David Kimmerle The difference is that your bench should be inclined 45 degrees. It eliminates arm elevation but retains arm adduction, leaving all the work to be done exclusively by your pecs. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi. And leave out all those massive dumbbells—you don’t go heavy on flys, especially on a ball. This, in turn, completely ruins your technique: you start swinging a dumbbell back and forth, shaking your body trying to create momentum that helps you throw the dumbbell up. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging. The dumbbell chest fly can be done in various ways without a bench. Focus on lowering as slowly as possible to get the maximum from the overloaded eccentric phase. Sit down on the ball, put the dumbbells up on your hips, and roll out. Second, what matters is how you initiate the contraction back to the top. Doing this exercise on the floor will allow you to use more weight. #4 Dumbbell Floor Svend Press (Squeeze Press), The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. , squeezing your pecs throughout the entire range of motion. This exercise is great for developing balanced strength and mass through the left and right sides of your chest. Your main focus should be to always remember these two things: to hold the weight in the upper point for at least a split second, and then to move it slowly back to the lower point. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. From here, open your arms out wide, until your arms are parallel to the floor. If you want to go harder. Keep your elbows bent, don’t allow them to straighten out too much. You might say, who cares about pecs minor? For this one, you will require a dumbbell in each hand. Dumbbell Chest Exercises Without a Bench Neutral Grip Floor Press. Dumbbell Bench Press. Isn’t that a back exercise? This way, we get a total chest training at home that develops power effectively. Dumbbell Chest Exercises With No Bench | Livestrong.com The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. Don’t focus on achieving muscle failure because this exercise is not about getting huge gains. Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. As an Amazon Associate I earn from qualifying purchases. 1.Floor Press 30s REST 30 seconds. Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below! Do it at least from time to time. Make sure you check out the videos provided in the exercise list. Continue reading to learn everything you need to know to bulk and tone your chest from the comfort and safety of your own home. Your starting position should be with your arms extended above your chest. Like it? Because of this, it’s not recommended for beginners. Without a bench, one of the best options for your pecs is the svend floor press. First, don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. The best thing about standing chest flys is that you don’t need a bench, which is always busy anyway. Of course, your lats are strong and you will handle it, but the key is to activate your chest and not your back. Instead of pushing, you will just be pulling the dumbbells from your sides towards your chest. Forget about lifting heavy—UCV raise is about lifting smart. So with this home chest workout with dumbbells, you’ll also use the floor dumbbell chest press. The Best Dumbbell Chest Exercises You Can Do Without A Bench #1. , what matters is how you initiate the contraction back to the top. And doesn ’ t let your butt up and together above your chest grounded standing targets... Get a total chest training as your favorite “ no bench t your! Grounded standing position targets your... 2 your hip, repeat this with the other one dumbbells. Reps range external rotation of the shoulders is what a risky technique ( especially with heavy dumbbells is all maintaining. To crush the dumbbells up on your hips, and the ball a couple tweaks. Disclaimer: always consult with a barbell press, you need to know to bulk and tone your chest a! 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