How do you build the perfect chest with dumbbell weights? Who does not want to get that hot, summer beach body? It is not necessary to go to the gym or buy expensive equipment to get that muscular body. It is especially true right now due to the coronavirus. You can build the ideal chest at home with only dumbbell weights.
Are you looking to build a muscular chest at home? You do not need to worry anymore. After reading this article, you will know how to use dumbbells to create a perfect chest at home in 30 minutes or less. Many people also read the anatomy of the chest muscles.
Chest dumbbell workout
Here are some chest dumbbell exercises that you can perform at home smoothly.
Before using dumbbells, heating your body is a crucial step to avoid injuries. Start with a warm-up exercise like running or jumping jacks to increase your blood flow. Do a little shadow boxing or do arm circles ten reps each side to prepare your joints. Also, if you are a beginner, start by lifting lighter weights before getting into the heavier ones, this will train your muscles.
2. Dumbbell chest press
Lay your back flat on the floor with your knees bent. Hold dumbbells in both hands with your palms facing the sky, and keep your elbows at a 90-degree angle. Lift the dumbbells towards the ceiling while squeezing your chest. Focus on the concentric, eccentric, and isometric of each rep by moving slowly and pausing at the top and bottom of each lift. Do at least three sets of 8 to 10 reps. Take a rest time of 1 to 2 minutes between each set. The chest press is highly effective for your primary muscles and secondary muscles.
3. Dumbbell flyes
First, lay your back flat on the floor with your knees bent. Hold the two dumbbells outward with your elbows bent at a 90-degree angle and move the dumbbells inward towards your chest. Slowly perform each motion and squeeze your chest once the weight is over your chest. Focus on the concentric, eccentric, and isometric of each rep by moving slowly and pausing the top and bottom of each lift. Perform this exercise in three sets of 10 to 12 reps. This exercise will target your primary chest muscles. Take a rest time of 1 to 2 minutes between sets.
4. Push-ups with dumbbells
Place your dumbbells on the floor, space them apart, rotate them at your preferred grip, and get into the push-up position. The spacing of the dumbbells affects which muscles you work. The wider the grip, the more chest muscles you work. The narrower the grip, the more arm muscles you work. Multiple exercises can be achieved by changing the spacing and rotation of the dumbbells.
Remember to stretch your chest fully. Keep your back straight and at the same level as your head. Do three sets of 10 to 12 reps. Focus on the concentric, eccentric, and isometric of each rep by moving slowly and pausing the top and bottom of each lift. Take a minute rest between each set. These are the best for your upper and lower chest muscles.
5. Dumbbell pullover
First, lay your back down on the floor with a dumbbell securely grasped between both your hands, palms facing up. With your feet firmly planted on the floor, raise the dumbbell over your chest with your arms extended. Return the dumbbell above your head and then repeat. Focus on the concentric, eccentric, and isometric of each rep by moving slowly and pausing the top and bottom of each lift. Do three sets of at least ten reps. Take 1 to 2 minutes rest between sets. The dumbbell pullover builds your upper and middle chest muscles.
The final verdict on using dumbbells to build the perfect chest
You can easily incorporate these chest exercises into a workout program. Always take a comprehensive approach to exercise by focusing on the concentric, eccentric, isometric, rest time, reps, volume, and sets of each exercise. Take a minute rest before starting the next exercise.
Warm-up before beginning your workout and stretch at the end of each workout. These chest dumbbell exercises will target your whole chest and is ideal for you if you want to work out at home with only dumbbells. Check out: what are the best exercises for the chest.