Your focus during this exercise should be on feeling that it is your chest that does all the work, not your deltoids. Then push the dumbbell away from you until your arms are fully extended before returning to starting position. Top Mistake: Do not swing the dumbbells, the entire range of motion should be under your control. When working on building massive pecs major, many forget about their pecs minor. If you happen to have one, a Swiss ball is a great “non-bench” option for these dumbbell chest exercises. If you’re a little older or work more of a sedentary desk job, this will be one of the best exercises! Plyometrics is one of the best ways to build a powerful chest without a bench. The floor still acts as your spotter and doesn’t allow you to go too low. Start by doing a push up. Pick the weights so you can keep your reps to 8–12 per set without achieving muscle failure. This small adjustment allows for your pectoral muscles to be targeted in a unique way. 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. Dumbbell Push-Ups -This is a gold standard exercise you can start your workout with this exercise it is similar to... 2. Your palms should be facing inwards. Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. In Standing Chest... #2. When pushing the dumbbells up, keep your knuckles rotated about 45 degrees outwards to protect your shoulder capsules. Here are five dumbbell chest workouts for you to try out next time you head to the Box. The dumbbell pull-over is often done with a bench. Who said you need more than dumbbells to build massive pecs? Don’t lay your arms down between reps, raise them back up right before your triceps hit the floor. Top Tip: arching the lower back helps increase the range of motion and reduces the risk of getting shoulder injuries. At the same time, you can pick heavier dumbbells since you cheat when going upwards. 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. Don’t drop the weight during the negative phase. For this one, you will require a dumbbell in each hand. This is the alternative technique for those who want to go really heavy when doing flys. Grab one and set it up on your hip, repeat this with the other one. To perform this exercise, you need one dumbbell. Even better, it doesn’t work your triceps, giving you more versatility when creating your dumbbell no-bench chest routine. Go into push up position with each of your hands on a dumbbell, directly under your shoulders. : Sit down and place the dumbbells by your quads. Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below! It trains you to exert maximum force in short intervals of time. Home chest workout for beginners: 10 reps push-ups. This accessory exercise helps you improve your coordination and learn how to activate your entire body. 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. Later, you’ll also find an example workout that you can try which contains some of these exercises. Incline Push Ups. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! Many great athletes add isometrics to their workout routines. This will allow for more activation through your chest than through your lats in this phase of the movement. 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