Having the appropriate kind of equipment for weight training is vital if you wish to witness the desired result on your body. Dumbbells can prove to be an awesome way to work out, but you need to pick the ones that are extremely efficient for your body. With the availability of adjustable dumbbells, you can stack in more weight without having to change the equipment. These can be a feasible option for those who do not find time hit the gym and can workout at home.
The conventional way of chest workouts with weights is by doing bench presses. Though this is considered to be the best chest workout for men, you will be able to perform other exercises as well and with variations, with dumbbells. When working on your chest muscles using dumbbells, it is important to know which muscles are getting targeted. During chest exercises, it is not just the chest muscles that are under pressure; your shoulders and arms too are supporting the movement of the weights.
Here is a list of dumbbell chest exercises for men that you can work on using dumbbells:
Dumbbell Chest Presses
Take the appropriate weight for chest presses and lie down flat on the bench. Face your palms towards your feet and grip the dumbbells firmly. These chest presses have to be performed in the same way you perform bench presses with the bar. You can play variation like going down slowly and rising fast or the other way round.
Along with full range presses, you can also tray variation like top halves and bottom halves. You can also combine all these regimes and design a new set to work your chest muscles.
Neutral Grip Dumbbell Presses
While doing neutral grip presses with the dumbbells, your palms should face each other. This is the only difference between neutral presses and standard chest presses using dumbbells. The dumbbells have to be held near the body, and the hands should be extended up till the elbows are near to getting locked.
Incline Dumbbell Presses
These are performed the same way as the dumbbell chest presses, but the only thing is that you have to keep the bench at an inclination. You have to make sure that the bench, when staged at an inclination, remains stable so that any accident during the workout is avoided.
Neutral Grip Incline Dumbbell Presses
Keep your bench at an inclination that is comfortable for you. It is preferred to make the slant at an acute angle so that the exercise can be performed without difficulty. Your grip on the dumbbells should be neutral, meaning your palms should face each other, and the presses should be done as explained.
Decline Dumbbell Presses
These can be performed in the same manner as typical chest presses. The only difference is that in this variation, the inclination of your bench is declined. These presses help to train your chest muscles for endurance and enable a steady strength building regime.
Dumbbell Flies
This can be done easily by lying down flat on your back on the bench. Take the appropriate dumbbell weight and hold your arms extended upwards while keeping a neutral grip on the dumbbells. Now slowly move the dumbbells side by side on top and lower them back while keeping your elbows a little bent.
Even while doing dumbbell flies, you can perform variations such as speed variation and top halves/bottom halves and full range variations.
Incline Dumbbell Flies
Keep the bench at an inclination and perform dumbbell flies in the same manner you would perform them while lying down flat on the bench.
A Presses
These can be performed while lying down flat on the bench. Hold the dumbbells in each hand while facing your palms towards your feet. When the dumbbells are raised, make sure that they are right above your middle chest and when the dumbbells are brought down; your elbows should be perpendicular to the body.
These are a few of the best chest workouts for mass, shape and strength. If regularly done and with a properly designed set, they can give you the desired results. Dumbbell exercises for chest are also helpful when it comes to getting a quick pump.
best dumbbell workouts are those which are performed with steady precision so that you make the most out of your workout.
Many people forget the importance of breathing while working out. If the breathing is not perfect, then your body will not be able to perform at the best of its capacity therefore breathing slowly and steadily can help you to work out better and with greater endurance.