Place your hands slightly wider than shoulder-width apart on a bench, a chair or a box. With your feet planted on the floor, bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.
home workout for arms and chest
While your bodyweight is one hell of an exercise tool, there are some upper-body muscles that are best challenged with external resistance, like dumbbells. For example, you can totally work your triceps and chest by doing "push" movements sans weights, like push-ups and triceps dips. You can challenge your shoulders with pretty much any plank move. But your biceps and back muscles respond best to "pull" movements, for which you need something to work against (basically, something to pull against gravity). That's where this dumbbell arm, chest, and back workout comes in.
Since the exercises are so straightforward, this dumbbell arm, chest, and back workout is also really easy to adjust to best meet your fitness needs and goals. Want to build strength? Use a heavier weight and do fewer reps of each exercise, slowly progressing to more weight when you no longer feel challenged. Want to work on muscular endurance? Use a lighter weight and do more reps. (You can find more specific info on how many reps and sets to do to work toward certain goals by reading our guide to using free weights.)
What you'll need: One set of dumbbells. The rule is, generally, for building strength, to choose weights that you can do 6-8 solid reps with. For endurance, you want something that feels doable in the 15-20 rep range. If you're not totally set on one or the other, and want to just work your arms, back, and chest muscles, choose medium-weight dumbbells (try 5, 8, or 10 pounds, depending on your current upper-body strength) and follow the rep suggestion given with each exercise below.
This is a fantastic element to incorporate into your home chest workout. Rather than having your hands shoulder width apart, try pushing them a little wider. Doing this will help recruit your tricep muscles as well as your deltoids and pecs.
Finally, this variant of the push-up is a great addition to any home chest workout regime. Begin in a standard push-up pose and bend your elbows so your chest is lower than they are. As you do this, bend one of your knees and bring it up alongside you. Hold this pose for a couple of seconds before returning to the starting position. Then, do the same, but using the other leg. Make sure you do an even number of these in each set you complete to work each side evenly.
The following moves will work your chest, shoulders, arms, and some abs. They help support strong muscles, proper balance, and excellent posture (so your mom will never have to bug you to sit up straight again).
Welcome to mbg moves! For the first installment of 2022, we're changing things up a bit with a strength-training-at-home series, from BB Arrington. Check out the full strength training at home guide here, which includes tips, advice, and insight for beginning the journey to a stronger you. Plus, tune in each week for a new at-home workout to include in your routine.
There are so many important benefits to working these areas of your body. Strong shoulders help facilitate the various overhead and rotational movements of the arms. A strong chest balances out the back muscles and helps us in pushing movements. Plus, strong biceps and triceps make pulling and extending movements easier.
Traditional push-ups target your chest, shoulders, triceps, and abs. But making a few tweaks to your push-up form will let you target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise and force your arms closer together to help you train your biceps.
This article outlines a great chest and bicep workout that will help you build bigger and stronger pecs and arms. It is available in our workout tracker, which your can download for free using the button for your device:
Absolutely! You might be more familiar with the chest and triceps combo or the push/pull/legs routine that has you training chest, shoulders, and triceps on the same day. However, training chest and biceps together is also a great way to structure your workouts.
One of our most popular training splits, the upper/lower body split program, combines chest and bicep training in the same workout. Think of an isolated chest and bicep workout as a more focused version.
The workout begins with the barbell bench press. The bench press involves all the muscle fibers of your pecs and is one of the best, if not the best, chest exercises for strength and muscle mass. It is often called the king of upper body exercises, and for a good reason. Starting your workout with a barbell exercise ensures you can use heavier weights for maximum gains.
Place your feet on the floor and your hands in the TRX straps. The closer the feet are to the anchor point, the more difficult the exercise will be, further away easier. Start with your hands at chest level with arms extended and palms facing each other. Maintain a strong plank-like position and lower your body towards the floor while opening your arms in an arc motion with your elbows slightly bent. When you feel a good stretch in your chest, push your arms back together and return to the starting position.
The 4-way push-up workout challenges the fast-twitch and explosive muscle fibers (plyometric push-up), the inner chest and triceps (close grip and standard push-up). It challenges the slow-twitch muscle fibers due to the final 20 repetitions every set.
This bodyweight chest workout is meant to build chest and triceps mass. The goal is to train the entire chest region while also working the supporting muscles of the triceps, rhomboids, and scapular stabilizers. The workout includes tempo work and supersets to increase time under tension and maximize muscle fatigue and metabolic build-up.
If you've ever found yourself in the situation where you have some dumbbells but don't have a bench, there's still plenty of chest dumbbell exercises you can do. Below are 13 of the best dumbbell chest exercises you can do without a bench plus sample dumbbell chest workouts for all levels.
This is a great exercise to activate the chest towards the beginning of a workout. It may look like a front delt raise but in this case the arm position and angle you move your arms enable you to target the mid to upper chest.
The exercise ball incline press will give you all the benefits of a regular incline press of strengthening your upper chest and triceps plus the added benefits of doing them on an unstable platform. The instability of the exercise will force your stabilizer muscles to work overtime as well as getting a nice workout in for your core.
There are a number of ways to build your upper chest without a bench. The best way to build your upper chest with out a bench is to change your body position or the angle at which your arms move. You can put your feet up on a platform so that your chest is lower than your feet, at this point you can perform push ups to help build your upper chest. You can do dumbbell chest exercises using an exercise ball as support against your upper back with your torso at 45 degrees then do chest presses or flys. Resistance bands also enable you to build upper chest muscles without a bench by using your body or an anchor point then pressing up and away.
Absolutely! Using dumbbells to do chest workouts is one of the best ways to build a strong defined chest. Dumbbells allow for great range of motion, more activation of the pectoralis major and help to develop evenly spread strength and muscle gain throughout the chest.
Using some dumbbells and your imagination can go a long way when trying to get a chest workout in without a bench. Some key concepts to remember are that if you want to hit the upper area of the chest with dumbbells you should get into a position where your back is on an upward slant, using an exercise ball or foam roller then do some flys or chest presses. If you want to hit the lower chest with dumbbells without using a bench simply get into a glute bridge position then perform some chest presses or flys. We hope you now understand that you can get a killer chest workout in using dumbbells even if you don't have a bench at your disposal.
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