Dumbbell exercises for chest pdf file

Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. A large list of dumbbell exercises box fitness gym in. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. For sure, you want to get those wellchiseled colossal pecs we all admire and aspire to have, but you have no idea how to get that. Slowly lower the dumbbells to your chest until they are parallel with your chest. Ive categorized them into presses, flyes, and pullovers. Best butt workouts for women free printable 12 week butt workout 595761.

Instead, dumbbell exercises are often seen as secondary tools to be used for finishing exercises after a barbell session. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest triset b deltsbicepstriceps. This exercise will work your quads, hips, hamstrings and glutes.

Strengthening the chest muscles will help you push things easily and effortlessly. Dumbbell pullovers the forgotten upper chest exercise. If you want to kill two workout birds cardio and strength with one stone, compound exercises are the way to go. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest, your triceps, as well as your front deltoids shoulders. Alternating dumbbell chest press the alternating dumbbell chest press is a beginner upper body exercise. Scroll below to see full instructions along with our printable pdf for the. Extend your arms to lower the dumbbells back down to the starting position, and repeat for 812 reps. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. Lie back on the bench, your head at the elevated end, holding two dumbbells at arms length above your chest. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell.

It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises this routine is a short, concise workout that targets all parts of the body. These 30 chest exercises will develop your pecs, spark greater levels of strength, and give you a more imposing physique. Although the exercises below are simple, the way they are. This dumbbell workout is a goto fullbody workout for any fitness level. Read on to learn about these effective pectoral exercises that you can do with dumbbells. Feb 09, 2015 make sure to keep your chest lifted and your shoulder blades pinned to the bench throughout this entire exercise. Slowly open your arms out wide to each side of you about 45 degrees. Easy lifting mark verstegen has made exos the cutting edge human performance company that helps people reach higher and achieve more.

Workout routine dumbbells full body printed on apr 28 2011. Incline dumbbell bench chest press workoutlabs exercise guide. Plus, with dumbbells, you can easily adjust your load, which gives you limitless options for modifying moves to suit to your needs and fitness level. There are three different dumbbell exercises i use to hit my upper chest for maximum growth. Printable workout sheet see 7 best fix chart printable 703614. These strength and musclebuilding chest exercises including dumbbell.

Lie on your back holding a pair of dumbbells at chest level with your upper arms on the floor, your forearms vertical, and your palms facing forward. Dec 31, 2016 what are the best dumbbell exercises for chest. Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug.

Return the bench to flat, or you can perform this on the incline as well holding the dumbbells above your chest at the bra line arms straight but elbows are not locked. Hold a dumbbell with both hands and lift it above one of your shoulders. Keep your palms facing in and without twisting your arm, curl the dumbbell up towards your opposite shoulder. Holding a dumbbell in one hand, assume a twopoint stance, in which your feet are shoulderwidth apart and. Working your chest muscles also has an aesthetic factor body contouring.

The dumbbells should be at the sides of your chest. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Bench press bench press neutral grip incline bench press incline bench press neutral grip decline bench press lying fly incline fly straightarm pullover bentarm pullover bench press lie down. Weight of the dumbbells can be adjusted based on your fitness level or muscle group. Jan 04, 2017 when youve been working out for a while and you know most of the exercises in the book, it can become challenging to create a routine that tests your body in new ways. Children must not be let on or near to this machine. Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as part of a wellrounded physique. Dumbbell exercises are generally performed with a dumbbell in each hand. All chest exercises using dumbbells listed here are presented using animated diagrams that show you the correct way to perform each, as well as comments on the. Similar to the regular wood chopper, but instead of swinging the dumbbell across your chest, you will swing it over your head from one side to the other.

Bicep curl exercises the biceps triceps kickback exercises the triceps bench press exercises your chest. Jun 14, 20 what most people forget though, is it was always the squats, pullovers and milk routine squats for the testosterone boost and wholebody muscle growth, and dumbbell pullovers for that wide and thick barrelchest, and great back development. As your hands approach each other at the top, instead of reversing the move, hold the dumbbells over your chest and perform a closegrip press. If youre ready to mix things up, then heres six dumbbell exercises to spice up your arm routine. If your into weight training, chances are you train with both barbells and dumbbells. Keeping your legs elevated for the duration of each set will also hammer your core. Keeping your chest firmly on the bench pad, pull through your shoulder blades and elbows, and bend your arms to row the dumbbells up until they meet the bench. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises. These exercises will build the chest into a solid rock of mass. They are well suited for both the beginner who is just looking to tone muscles as well as the more serious bodybuilder. Now for the most important part, lets have a stepbystep look on the different forms of dumbbell chest workouts. This is most probably an ego bias because it is with a barbell that we can lift most weight and show off in the gym. Lower the weights towards your chest, then press them back up powerfully to return to the start.

This exercise requires core strength and stability in order to maintain proper form. With dumbbells, theres no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. If playback doesnt begin shortly, try restarting your device. In order to view the gallery, please allow manage cookies. Stand with your feet hipwidth apart, arms bent, holding a dumbbell above each shoulder.

Here are 12 of the best chest exercises to do just that. Dumbbell routines and exercises dumbbell exercises and. Motion raise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Better balance, greater contribution from support muscles, the ability to train unilaterally and to selfspot the list goes on. How lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Heres a quick, simple primer for working out with dumbbells for beginners. Grasp a dumbbell in each hand with your arms fully extended upward and your palms facing in the direction of your feet. Starting position stand up and hold one dumbbell in each hand in front of your thighs, palms facing backwards. Workout routine dumbbells upper body printed on apr 28.

When it comes to chest training the barbell immediately springs to mind as the gold standard for chest development rather than dumbbell chest exercises. Fully understand the function of this mechanism and do tests of the mechanism regularly to make sure it operates correctly. Dumbbell exercises are a great place to start, since free weights are easy to manage and handle, tripp says. The dumbbell workout plan to build muscle at home coach. The 30 best dumbbell exercises of all time mens journal.

Oct 25, 2017 in todays video peter carvell will show you hoe to combine 4 powerful dumbbell exercises to create a super effective fat loss workout for home. You should feel your abs working during both parts of the exercise. Sit on the edge of an incline bench set at about a 45degree angle. Dumbbells, like barbells can provide you with a fantastic workout that takes breaks down free weight training to its basic fundamentals. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. This is one question that we are all dying to know the answer to. Start with 2 to 3 sets of 8 to 12 repetitions and pair the dumbbell chest press with back exercises like the bent over row or the dumbbell wide row to keep your upper body sculpted, proportional and to improve muscle tone and strength.

But, to do this kind of dumbbell exercise, you will need reclining and declining bench. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Chest barbell bench press 4 10, 8, 8, 6 incline bench press 3 8, 8, 6 decline bench press 3 8, 8, 6 dumbbell flys 2 10 dumbbell pullover 2 8 triceps tricep extension 4 10, 8, 8, 6 tricep dip 3 10 tricep bench dip 3 8 add more weight for each set. You might need to load leg exercises with more weight than. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym. Lower the dumbbells to a position where you feel a comfortable stretch. The chest exercises listed on this page can be performed using a simple set of dumbbells and a workout bench, which is a setup youll find in most home gyms as well as commercial gyms. Full body workout at home without equipment download pdf. Incline dumbbell bench chest press is a gym work out exercise that targets chest and also involves abs and shoulders and triceps. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. Get a whole lot of work done with just a set of dumbbells.

Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest. With an explosive movement bring the dumbbell back to the starting position. Top dumbbell chest exercises for full chest development. Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Doing these movements will give a full balanced look to the chest muscles. The dumbbell pullover was a staple for classic oldtimers.

Dumbbell chest press pdf overall dumbbell flies pdf inner pectorals shoulder exercises. Keeping the dumbbells in line with your chest, slowly open up your arms to the sides. The dumbbell bench press is one of the best dumbbell exercises for the chest. Dumbbell workouts solve a lot of logistical problems. Dumbbell exercise illustrations homepage on this page you will find some of my favourite dumbbell exercises. The other nice thing about this exercise is it forces you to stabilize your torso using your core muscles. It is a circuit workout that generates amazing results. Also a first workout routine that works the entire body in about 45 minutes. Give this intense 5 minute dumbbell chest workout a try. The idea here is to squeeze the dumbbells together as you press up and down. Top 5 dumbbell exercises for building strength muscle.

Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are. As i wrote in my article feel the bench in your chest with this move, this is probably my favorite dumbbell exercise to hammer the pecs. Each has a corresponding movement to them and lets see what they are. In this list below, we try to collect all the best dumbbell exercises for you. Doing only pushups and bench presses will lead your chest muscle fibers to tighten, pulling your shoulders forward especially if you have a desk job. May 10, 2020 it comprises of strength training using your body not weights, therefore it is not a dumbbell workout. The case for using dumbbell exercises as part of your strength training program is wellestablished. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Motion raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. Here you promote two of the major actions of the chest into one hybrid exercise. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.

A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Here are some other workouts you may be interested in. Dumbbell exercises for men over 50 simple fitness project. Upper body exercises to do with dumbbells the healthy. With a rapid, explosive movement swing the dumbbell across your chest until you reach the hip of your other side. Slowly press the weight back up from the sides of your chest to the starting position. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity. You dont even need a gym membership as long as you have a bench and a parking spots worth of space. Sit on the ground with both legs extended in front of you.

Use your arms and shoulders to lift your body slightly up. Some people will call these middle chest exercises, but the truth is there is no such thing as a middle chest. Lower the weights towards your chest, then press them back up. Tipscaution be careful not to jerk your back in an effort to help you raise the dumbbells.

Dumbbell upright rows 3 sets x1012 reps no rest dumbbell curls 3 sets x1012 reps no rest. You can search for and view multiple videos on how to do each exercise and use proper form, i have chosen a few good ones for you to view by clicking on the following links. To use one dumbbell, place one hand on the dumbbell and the second hand on the first. Bending at the knees, push your hips back and squat down, as if sitting in a chair. Using dumbbells instead of barbells in your chest day allows you to target more parts of your body.

Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they. Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need. Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step. Dumbbells are all too often ignored in the acquisition of limit strength, or the amount of force you can exert in one go. Browse through the various dumbbell exercises for the chest pectoral muscles below. It involves all major muscle groups and movement patterns squatting, pushing, pulling. To help you with your chest workout, you can print these illustrated and written instructions. Example dumbbell only chest workout ive put together a workout that contains a few of the exercises i have covered in this article for you to try out. The questionnaire attached form 11 is intended to give a fitness trainer the basics they.

Make sure you pay attention to the technique required as to prevent injury. Full body dumbbell workout view online 12 min abs, arms, back, chest, legs, shoulders dumbbell squat. Combo exercises mesh at least two moves into one continuous flow, so you work multiple muscles and build functional strength. This move is a little more complex than the preceding moves, but its worth the effort. Pick up a dumbbell in each hand and place them on your thighs. Later, youll also find an example workout that you can try which contains some of these exercises. Lie on your back on a bench with your feet flat on the floor.

You get a full chest workout and you can still do it right from home, all you need is a pair of dumbbells. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Refer to the illustration and instructions above for how to perform this exercise correctly. Push the lower back down against the bench and engage the abs. This upperbody exercise strengthens the muscles in your upper back. A large list of dumbbell exercises box fitness gym in worcester. Dumbbell exercise illustrations building muscle 101.

At 2 sets per exercise the routine lasts 45 minutes if you rest 1. Keeping your chest lifted, squat as low as you can. Unilateral movements are great because you have two sets to do instead of one, which requires more work, thus burning more calories per workout. For example, the barbell chest press focuses solely on your chest but when you do dumbbell chest press, it also targets your shoulder area, allowing you maximize each rep you do. Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. These 6 dumbbell workout routines prove how useful and versatile the equipment can be for lifters of all experience levels. When you finish your reps, rest the dumbbells back on your thighs to help you.

Nov 01, 2019 basic dumbbell exercises youtube is your friend. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Roll the dumbbells forward so you are stretched out. This exercise nails both heads of the pectoralis major, as well as the front of the shoulders. Chest chest fly dumbbells secondary muscles outer chest, front deltoids starting position lie down on your back on the bench and grab one dumbbell with each hand at shoulder height, elbows just slightly arched.