Rest 30-90 seconds between sets and 1-2 minutes between exercises. Don’t just try to throw the dumbbell up, focus on squeezing your chest while you slowly raise your arm across your body. GOBLET PULSING LUNGE WITH KNEE LIFT Once you have done each of the seven movements for one minute each, you will rest for one minute and then start over again. Squat and reach the dumbbell down to the ground and as you stand back up bring the dumbbell to the chest (almost like a hammer curl to the chest) and then press the dumbbell overhead. This is easier if you anchor your feet under something but not necessary to do so. Place the dumbbell at the top center of the mat vertically. You may be able to find more information about this and similar content at piano.io, How to Get a Six-Pack Without Doing a Single Situp, This 15-Minute Finisher Will Blast Your Biceps, This New Spin On Planking Will Completely Carve Up Your Core, Build Sleeve-Popping Biceps With This Spider Curl, ​The Bodyweight Triceps Crusher You Can Do Anywhere, ​This 3-Move Workout Will Carve Your Core, ​The Top 10 Old-School Bodybuilding Moves For New Gains, How to Modify Your Lunges For Greater Glute Gains, ​Swing, Carry, and Plank Your Way to a Shredded Body, ​Gain Strength and Length With the Tight Trail Leg Bulgarian Split Squat. Hold the dumbbell in a goblet position at the chest. Here you promote two of the major actions of the chest into one hybrid exercise. The Ultimate Upper-Body Workout, Bulletproof Chest: Inclined Dumbbell Press. 6. It’s about 90 minutes of my current favorite workout songs for my strength classes and personal workouts. I love your workouts. Subscribe to receive my posts, special offers, recipes, and workouts. Gaddour is incredibly simple and ridiculously effective. I taught a lot of these movements in my strength class yesterday at VIBE5 and I am feeling it today…in the best way, of course! Get into push up position on your knees or on your toes and lower the chest all the way down to touch the dumbbell before pushing back up. Bend your knees and either place the heels on the mat or hover them off the mat to make this harder. I live in Charlotte, NC and share daily updates about food, fitness, yoga and life! Come to kneel with your right leg in front and left leg behind. Try to turn your whole chest as you move through this rotation and really reach for the other side of the body with the dumbbell. Contract your hamstrings and lift the dumbbell off of the ground towards your glutes (but you won’t go all the way) and then slowly lower it back down. We may earn a commission through links on our site. Pick one dumbbell each in both hands and lay down on your back on a decline bench; keep your elbows just slightly bend and position yourself to perform dumbbell fly. Place your right forearm across your right thigh and lean forward slightly. You can perform any unilateral chest exercises from the list below. Hold the dumbbell at the long ends and recline back a bit. Place your forehead on your hands and totally relax the upper body. I'm Jen and I'm a yoga teacher, fitness professional and new mom. Sorry, your blog cannot share posts by email. Stream full-length strength and HIIT classes with me on-demand! Gaze in front of your front foot. Think about following the fibers. Alternate bringing the dumbbell from the right hip to the left him. Give these exercises a shot whenever you don’t have access to a barbell or if you just want to bring an extra challenge to your chest training! WEIGHTED SIT UP Squeeze the dumbbell with your palms to activate through the chest. These upper body moves will help you build a bigger better chest, regardless of what your goal is. YOU’LL DO THREE ROUNDS TOTAL. So Many Delicious (And Different) Recent Eats. © Peanut Butter Runner. CHEST TO DUMBBELL PUSH UP Hold the dumbbell in your left hand. This one is all about thinking about engaging and using the hamstrings and time under tension. Watch Gaddour perform the workout in the video above. The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. Save my name, email, and website in this browser for the next time I comment. Hold the dumbbell in a goblet position at the chest. Chest Routine Using ONLY Dumbbells | Home Workout - YouTube Previous post: A Low-Key, Screen-Free Weekend. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. As I wrote in my article "Feel the Bench in Your Chest with This Move," this is probably my favorite dumbbell exercise to hammer the pecs. To perform this exercise, you need only one dumbbell. Our product picks are editor-tested, expert-approved. Hold the dumbbell across the chest and sit all the way up with it and lay all the way down. There are seven movements in this workout. Steady effort and really good execution are key. You’ll find a little sweet spot for it. Gaddour is incredibly simple and ridiculously effective. Come to a seated position. Sharing is caring. You’ll hammer through ... One-Arm, One-Leg Dumbbell Row. Here is a video with a demo of each of the seven movements. Post was not sent - check your email addresses! Decline dumbbell floor press ; Dumbbell chest fly ; Svend press ; Single-arm floor press Dumbbell Chest Workout at Home FAQs How often can I do this at home chest workout? All you need is one dumbbell and 20 minutes. Start in squat position with feet a little wider than the hips. No bench required. You’ll perform 10 reps of the single-arm chest press every minute on the minute for 10 minutes straight. The only thing you need to get a tough but effective full-body workout is one heavy dumbbell. The routine packs a ton of chest and back work into a short amount of time, says Gaddour. RUSSIAN TWIST Side to side push-ups. You can also do this exercise holding one dumbbell in both hands and using an alternating arm action. Can you post modification ideas with your next one? You can. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Happy sweating! Come into a lunge position with the right leg forward and left leg behind. Place the dumbbell standing up at the back center of the mat. Hope this gives you some extra motivation! The key is to make sure that your weight selection is challenging but doable. All rights reserved. Dumbbell Squeeze Press. And since you’re working each side of your body independently, you’ll kick your stabilizing system into action, too, he explains. And if your balance needs work, this exercise will let you know it. The idea here is to squeeze the dumbbells together as you press up and down. Privacy Policy | Website by Web Symphonies. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Hold for a moment and then slowly return to the initial position. One minute is a fairly long working interval for some of these movements so please be sure to pace yourself. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. KNEELING SINGLE ARM ROW It’s been a long time since I shared a workout playlist on my blog so I put together a little Winter Workout mix for you on Spotify! The 30-Minute Density Circuit That Targets Your Chest and Back, The Warmup That Primes Your Chest, Back, and Shoulders For Peak Performance, Circuit Week 2015! Do three to five sets of the following exercises, doing as many reps as it takes to fatigue your chest muscles. Then push the dumbbell away from you until your arms are fully extended before returning to starting position. Do this dumbbell chest workout once or twice per week as part of a full-body workout plan where you train different muscle groups on different days. WEIGHTED SIT UP Hold the dumbbell across the chest and sit all the way up with it and lay all the way down. All you need is one dumbbell and 20 minutes. I am a big proponent of picking up heavy weight sometimes and I find that one heavy dumbbell seems less intimidating and more manageable sometimes than two. This upper-body workout from Men’s Health Fitness Director B.J. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] This improves coordination, chisels your core, and corrects muscle imbalances between sides. Proper form and execution always comes before heavier weight or more reps! . The Focus. 1. One dumbbell chest workout can be done by creating a workout plan by incorporating the following home chest exercises. Repeat on the other side. WHY IT WORKS: This is a total-body exercise, but it primarily challenges the lats and chest while also stretching the hamstrings.