Chest dips are a fantastic exercise to build a strong chest and some even argue that it is the overall best chest exercise. These bursts of powerful plyometric movement will have your muscles firing on all cylinders. Set an adjustable bench to a 30 ° -45 ° angle, and lie back on it with a dumbbell in each hand. "This boxing move focuses on strengthening and targeting the chest. Keep the 90-degree angle as you rotate your arms together so forearms are as close as possible. Repeat on the opposite side. Start with light weights and build your way up as your strength improves. This workout includes four movements that you're likely familiar with. Chest workouts target your pectoral muscles —both … At-home chest workout with weights. Draw your shoulders back and down, and lift the dumbbells overhead in line with your eyes and palms facing forward. Standing Dumbbell Chest Fly. "With good posture comes better breathing, improved digestion, and circulation," she says. More Home Workout Chest Moves. … RELATED: The Ultimate 30-Minute Boxing Workout to Help You Feel Great. Retract your shoulders by pulling them back and down to maintain good posture throughout the movement. Reach your pelvis towards the ceiling and gently straighten your legs. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. This next chest workout can be done at home or in the gym, and all you need is a pair of dumbbells. Want to go after your whole body? If you find a standard push-up too challenging at first, then you can start with an incline push-up. To do this best chest exercises at home, get into a plank position. If you are on the floor, bend your knees and press your feet into the floor. Grab a dumbbell in each hand and lay supine (on your back) on the bench. It's as basic as they come but make no mistake, it will leave you with a chest that is anything but basic. Do these exercises … These four at-home chest exercises are the hardest moves you can do with a single dumbbell. The last killer exercise in your home chest workout without equipment. Why trust us? 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. This Workout's Got You Covered, The Ultimate 30-Minute Boxing Workout to Help You Feel Great, The Best Resistance Band Exercises for a Full Body Workout, Fitness Experts Share Their Favorite Leg Workouts, Fun Exercises to Keep Kids Strong and Healthy. Perform each exercise for 30 seconds and try to minimize any rest inbetween movements. How to: Stand tall with feet hip-width apart. If the sliding chest flys are too hard for you to do, or if you don’t really have a … Dolke says not to feel intimated by the push-up since there are so many variations and anyone can do them at any level with the proper modifications. Want to get your whole body moving? This exercise is like a front raise that you … After a few weeks of doing that workout, add variety by switching out some of the moves with these ones. Start with the dumbbells touching overhead in line with your chest. Then inhale as you return back to starting position in a slow and controlled manner. 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. Continue alternating sides, making sure to keep your body straight (avoid twisting your pelvis). Make sure to execute each exercise in good form even when your body starts to fatigue — remember, form over speed! Press-Ups. The last one had your hands lower than your feet, now it is the opposite. 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. Stretch your arms over your shoulder, shoulder-width apart. The rep range and rest periods in this workout are identical to the chest one. Make sure there’s a 48 hours gap between your regular upper-body workout and chest workout at home. And of course, always consult your physician or healthcare practitioner before starting any exercise regimen. You can perform a chest press on a bench, but Dolke says she prefers lying on the floor. Bend your left arm in a 90-degree angle and swing across your body like you are punching someone in the jaw. "You don't get the help from your legs, making it more of a challenge for the upper body! Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. Try this 18-minute full-body dumbbell workout. Are you ready to explode into action? Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass. Dumbbell Chest Fly. 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. RELATED: Not Sure How to Build Strength with Dumbbells? Stay in control of the dumbbells at all times and slowly lower the weights while inhaling. Secure your legs at the end of the declined bench first and then lie down with a dumbbell in each hand. The 4 Hardest Chest Exercises You Can Do at Home With a Single Dumbbell livestrong.com - Bojana Galic. Incline Dumbbell Flye. Want to keep training from the comfort of home? 5 regular push-up with time under tension. 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). Then push the weights back up while exhaling to return to the starting position. Incline push-ups target the middle and lower regions of your chest. This is the “god” of all workouts. These push-ups will help you target your upper chest and deltoid muscles specifically. Then bring the dumbbells back up while exhaling and contracting your chest. Be sure to squeeze as hard as you can!" Lower your chest and quads to the ground, making sure that your elbows are tracking behind you and not flaring out wide. Then lift the dumbbells shoulder-width apart, arms extended and rotate your wrists so that the palms of your hands are facing each other. Maintain a neutral or flat back, and pull your shoulders down and back. Varying the position of your body and the amount of time executing the exercise will hit different areas of your chest, for balanced upper body strength. 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. 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. Try some of our favorite at-home workouts. Band Chest Fly. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique. For this workout, do three rounds of the following eight exercises. 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. Home to the pectoralis muscles, your chest is responsible for moving and controlling the arms. 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. How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. That’s partly because it can be performed … How It Works. 4 sets of 12 reps. For some exercises or workouts, two dumbbells are better than one. 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. All upper chest exercises activate the shoulders, triceps and lower chest muscles. 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 … Did you know that your chest houses some of the largest muscles in the upper body? Read more about the difference between bodyweight training and weight training. It will rev up your metabolism quite nicely. Your chest muscles are some of the most powerful muscles in your upper body and they play a key role when it comes to pushing movements—from pushing the door open to lathering up your hair in the shower. Once you have completed 30 seconds of all five exercises, rest for one minute. Most gyms have a seated chest press machine perfect for strengthening and engaging your pectorals. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. Try this HIIT chest workout. Be careful not to go down too low; you don’t want to hurt your shoulder joint. 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. Not a fan of dumbbells or barbells? If you are on the floor, bend your knees and press your feet into the floor. Want to kick your workout up a notch? 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. While exhaling, contract your chest to bring your body back to the start position. "A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. 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. You’ll need a set of dumbbells and equipment referenced above for those chest dips. These four at-home chest exercises … 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. Tap your left shoulder with your right hand, then return to plank position and repeat on the opposite side. 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 … Dolke loves this effective yoga pose which is great for opening and strengthening the chest. Try the workout format below and you'll be on your way to that perfect pushup in no time. Exhale as you tuck your toes and push back through your hands as you lift your knees off the floor. Dolke says you can start without weights to get the movement and form correct. Outwardly rotate your upper arms to broaden the collarbone. Lie on a bench with an incline with a dumbbell in each hand, palms facing each other. By providing your email address, you agree to our Terms & Conditions and Privacy Policy. 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). 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). Spread your fingers wide, and press firmly through the palms and knuckles. "When we work our chest, we also work the surrounding muscles including the shoulders, back, and arms.". 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. If you're just starting a chest strengthening program, choose a light weight so you can push out safely. Lie on a flat bench with a dumbbell in each hand, palms facing each other. Dolke and fitness experts from the Good Housekeeping Institute Wellness Lab teamed up to bring you the best chest exercises for women. The press-up is probably the most popular bodyweight move in the world. This variety of exercise movements work every angle of the chest and engage supporting muscles too. Close Grip Push-Ups. This classic bodyweight exercise is excellent to start with as well as for keeping as a training staple in any full-body or upper-body workout. From pulling and rotating your arm towards the center of your body to lifting your arms up. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. Now raise your one hand and keep it on your back. How to: Sit on the machine and place your feet firmly on the floor about shoulder-width apart. If you’re looking to shed some pounds and tone up, then this is an especially good muscle to train. Draw your shoulders back and down, and lift the dumbbells overhead directly above your shoulders with palms facing forward with a good grip. 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. This bicep curl variation places a special emphasis on the chest muscles and is a great way to mix up any workout. Side-to-Side Pushups. 14 Chest Exercises For Your Home Workout. 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. The steeper the incline, the less body weight you will need to work push. If you need to work on your posture, this resistance band move is for you.