This full body functional movement works all major muscle groups. Retract your shoulders by pulling them back and down to maintain good posture throughout the movement. Dolke says. "You don't get the help from your legs, making it more of a challenge for the upper body! To do this best chest exercises at home, get into a plank position. Though we’ve shown the chest area some love in this article, like anything in life, it’s all about balance, so make sure to dedicate just as much time exercising all kinds of muscle groups, to avoid muscular imbalances, injury, and postural issues down the line. Men are not the only ones that want a strong chest… How to: Start standing tall with legs shoulder-width apart and engaging your core. Want to keep training from the comfort of home? Lie on a bench with an incline with a dumbbell in each hand, palms facing each other. Try this HIIT chest workout. Maintain a rigid torso and head, and keep aligned with your spine. RELATED: Not Sure How to Build Strength with Dumbbells? Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. Then lift the dumbbells shoulder-width apart, arms extended and rotate your wrists so that the palms of your hands are facing each other. Use a full grip around the handles, pull your shoulders back and down and engage your core. 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. 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. Try this 18-minute full-body dumbbell workout. … This next chest workout can be done at home or in the gym, and all you need is a pair of dumbbells. More Home Workout Chest Moves. Adding weight will also open the door to a wide range of other effective chest workouts such as the chest press and chest flies. While we put so much emphasis on lean legs and a strong core (those are, of course, important parts of the fitness equation), a well-rounded training regimen incorporates chest work too. 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. At the bottom of the squat, keep your chest lifted as you press your arms directly out in front of you. How to: Start on your hands and knees, with your wrists aligned directly under your shoulders and knees directly under your hips. 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. If you are new at this, start with very light weights to master the technique first. This move is perfect for strengthening your chest muscles and can be done on a bench or on the floor. Just like the push-up workout, this one is also three rounds, and form over speed is important! Bend your left arm in a 90-degree angle and swing across your body like you are punching someone in the jaw. Make sure to familiarize yourself with any machine and start with light weight, then add more as you get more comfortable with the equipment. Time to build some serious upper body strength. 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. How to: Sit on the machine and place your feet firmly on the floor about shoulder-width apart. Maintain a strong and stable core while you lift the right weight off the floor and drive your elbow up towards the ceiling. These four at-home chest exercises are the hardest moves you can do with a single dumbbell. Bend your arms in a 90-degree angle at shoulder height as if you are going to press towards the ceiling. "A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. Squeeze as hard as you can for 10 seconds, then release and return to starting position for a quick break, and then repeat. These bursts of powerful plyometric movement will have your muscles firing on all cylinders. Dolke and fitness experts from the Good Housekeeping Institute Wellness Lab teamed up to bring you the best chest exercises for women. … "Our pectoral muscles play a key role in maintaining our posture and balancing the upper body," says Fitness expert and entrepreneur Holly Dolke. Well, they’re pretty significant when it comes to controlling your arm movements. Stay in control of the dumbbells at all times and slowly lower the weights while inhaling. Not Sure How to Build Strength with Dumbbells? Close Grip Push-Ups. If the sliding chest flys are too hard for you to do, or if you don’t really have a … Why the Mayo Clinic Diet Is One of 2021's Best, 7 Major Reasons You Should Try Dry January, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Try to maintain the form and go down properly and then … Once your chest and quads touch the ground, push back up into a plank position. 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 . Turn your wrists so your palms face each other. She swears by this plank variation that incorporates shoulder taps for an added stability challenge and chest engagement. How to: Start standing tall with feet hip-distance apart and holding a light dumbbell in each hand. Even daily functional tasks like washing your hair, pushing open a door, or getting up and down from the floor all heavily recruit your chest. Try these total-body tabata exercises and workouts. Stand up straight with left foot slightly in front of right, hips facing forward. Chest workouts target your pectoral muscles —both … If you are on the floor, bend your knees and press your feet into the floor. For this workout, do three rounds of the following eight exercises. From this starting position, inhale and descend slowly until your elbows are parallel to the floor at a 90°angle. At-home chest workout with weights. Fun like this … Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. 30 seconds chest dips 30 seconds rest… Then exhale pushing the dumbbells upwards with the help of your chest. 1. Perform each exercise for 30 seconds and try to minimize any rest inbetween movements. The last one had your hands lower than your feet, now it is the opposite. 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. The 4 Hardest Chest Exercises You Can Do at Home With a Single Dumbbell livestrong.com - Bojana Galic. RELATED: The Ultimate 30-Minute Boxing Workout to Help You Feel Great. 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!" Did you know that your chest houses some of the largest muscles in the upper body? 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. If you’re looking to shed some pounds and tone up, then this is an especially good muscle to train. If you are on the floor, bend your knees and press your feet into the floor. 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. Try some of our favorite at-home workouts. The higher you place your feet, the harder the exercise. You’ll need a set of dumbbells and equipment referenced above for those chest dips. You’ll need a set of dumbbells and equipment referenced above for those chest dips. Once you have completed 30 seconds of all five exercises, rest for one minute. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. "The chest squeeze is another great exercise as it hits different muscle groups and can help improve your posture and functional fitness. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Moreover, as your body isn’t supported by the bench like in a chest press, it means that other muscles are worked as you have to work harder to stabilize your body weight. Press-Ups. So what do these muscles do precisely? While exhaling, contract your chest to bring your body back to the start position. 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. How It Works. Below are some key, weighted movements. If you need to work on your posture, this resistance band move is for you. That’s partly because it can be performed … Want to go after your whole body? It's as basic as they come but make no mistake, it will leave you with a chest that is anything but basic. Then bring the dumbbells back up while exhaling and contracting your chest. 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. Set an adjustable bench to a 30 ° -45 ° angle, and lie back on it with a dumbbell in each hand. The rep range and rest periods in this workout are identical to the chest one. Replaces: Bench Press. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. Start with light weights and build your way up as your strength improves. Grab a dumbbell in each hand and lay supine (on your back) on the bench. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. You can perform a chest press on a bench, but Dolke says she prefers lying on the floor. Start with the dumbbells touching overhead in line with your chest. Maintain a neutral or flat back, and pull your shoulders down and back. For a great warmup before a chest workout or a killer burnout to finish one, try out … Extend the arms above your chest, shoulder-width apart but keep your elbows flexible at all times (do not lock your elbows). 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. Inhale as you lower the dumbbells down to the middle of your chest slow and controlled, keeping them together. Dolke says you can start without weights to get the movement and form correct. Before we get into the workout, here’s how to do different push-up variations. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. 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 … Raise your arms shoulder width apart and pulse the straight arms out to the sides. 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. The last killer exercise in your home chest workout without equipment. Exhale as you raise them back up in unison in a wide arc to the starting position. This exercise not only adds depth to the chest but it adds width as well. Just like the push-up workout, this one is also three rounds, and form over speed is important! This chest press variation allows you to work different angles of the pectoral muscles and assists with overall chest strengthening. How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. Dolke loves this effective yoga pose which is great for opening and strengthening the chest. 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. Why trust us? Rotate your hips for power, and pivot your knee as well. For some exercises or workouts, two dumbbells are better than one. Be sure to squeeze as hard as you can!" 14 Chest Exercises For Your Home Workout. Lower the weights slowly until your elbows are parallel to the floor. Band Chest Fly. Then, repeat on the opposite arm. Continue alternating sides, making sure to keep your body straight (avoid twisting your pelvis). As with push-ups, varying the position of the body when doing a chest press or chest fly will target different muscles. It's a great move to incorporate at the beginning or end of your chest workout. This is the “god” of all workouts. 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. How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. With control, slowly lower your body keeping your elbows pointed out slightly until you feel a slight stretch in your chest. How to: Stand tall with feet hip-width apart. Side Push Up: Lay on your side and place the arm closest to the ground around your waist and the other arm in front of your chest with your hand flat on the ground with your fingers pointing up … The Right Way To Do Chest Workout At Home. Think of lifting a child into your arms, swinging a tennis racket or pushing a heavy object away from you. After a few weeks of doing that workout, add variety by switching out some of the moves with these ones. Lie on a flat bench with a dumbbell in each hand, palms facing each other. Additionally, as these muscles take up the majority of the chest wall, working them out will burn a considerable amount of energy. 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. 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. Exhale as you tuck your toes and push back through your hands as you lift your knees off the floor. These push-ups, can be executed in a variety of fun and fantastical way, think clap push-ups. What goes up, must come down. Have a look at our HIIT Training. 3 sets=8-10 repetitions. Keep your feet completely flat on the ground, and push your knees out as you lower down. 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). All upper chest exercises activate the shoulders, triceps and lower chest muscles. Try the workout format below and you'll be on your way to that perfect pushup in no time. Dumbbell Chest Fly. And of course, always consult your physician or healthcare practitioner before starting any exercise regimen. Lower your chest and quads to the ground, making sure that your elbows are tracking behind you and not flaring out wide. Do these exercises … Subscribe to our email newsletter to receive weekly articles and great inspiration. The steeper the incline, the less body weight you will need to work push. 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. Most gyms have a seated chest press machine perfect for strengthening and engaging your pectorals. Stretch your arms over your shoulder, shoulder-width apart. If you find a standard push-up too challenging at first, then you can start with an incline push-up. "As I'm postpartum, I am currently modifying the pushup on my knees," Dolke shares. Grab a kettlebell, dumbbell, or water jug, and hold it against your chest with your elbows underneath the weight. Then inhale as you return back to starting position in a slow and controlled manner. These push-ups will help you target your upper chest and deltoid muscles specifically. 10 regular push-ups. Standing Dumbbell Chest Fly. Inhale as you lower the dumbbells slightly wider than your mid-chest slow and controlled, then exhale as you push them back up towards the ceiling. Bring your arms back into your chest, and then engage your glutes as you stand back up. Home to the pectoralis muscles, your chest is responsible for moving and controlling the arms. The first exercise we’ll be using will target the whole … 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. Reach your pelvis towards the ceiling and gently straighten your legs. How to: Set a bench to a 45 degree incline. Make sure there’s a 48 hours gap between your regular upper-body workout and chest workout at home. It will rev up your metabolism quite nicely. 10 regular push-ups with time under tension60 seconds rest. You can also try incline push-ups on an elevated surface like a park bench, or up against the wall if on your knees is too much of a challenge. This exercise is like a front raise that you … Not a fan of dumbbells or barbells? This narrow grip variation allows you to work the chest and get some tricep action in too. 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. The press-up is probably the most popular bodyweight move in the world. 4 sets of 12 reps. Now you’ve got these two workouts in your proverbial pocket, start incorporating it into your regular 8fit workout routine to improve your all-around strength, performance, and everyday functional movements. Make sure to execute each exercise in good form even when your body starts to fatigue — remember, form over speed! For an added challenge, hold a bear plank position with your knees bent and hovering about an inch off the ground. Want to really get moving and challenge yourself? Then push the weights back up while exhaling to return to the starting position. 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. Secure your legs at the end of a bench at a decline first and then lie down with a dumbbell in each hand, palms facing each other. Draw your shoulders back and down, and lift the dumbbells overhead in line with your eyes and palms facing forward. Standing Upward Chest Fly. Incline Dumbbell Flye. Are you ready to explode into action? Dips For Chest. Strengthen Your … To activate the upper chest more, position your arms at a 120-degree angle from the torso. When you feel confident, slowly increase the weight so the last 3-4 reps are tough to execute. 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). RELATED: The Best Resistance Band Exercises for a Full Body Workout. Curl your right arm up and across the front of your body to the left side of your chest. Do the pressup with one hand. "If I'm low on time, I'm all about exercises that target the entire body like this one," Dolke says. 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