Lower the dumbbell to the floor to resume the starting position and repeat with your left side to finish the rep. Dumbbell Floor Press-This is an another super exercise for your chest because of the locked movement of your hands you cannot go beyond certain point ;as a result your chest is always in a contracted state during the exercise. Continue reading to learn everything you need to know to bulk and tone your chest from the comfort and safety of your own home. Use your palms to squeeze the dumbbell and activate your chest muscles. Pause and return to starting position to finish a single floor press rep. Drive your shoulder blades into the floor to add power to your press and pauses at the bottom of your lifts to negate the stretching reflex, Have a workout partner help you to position your dumbbells by handing them to you, If you don’t have a partner, hold your dumbbells vertically on your thighs, then lie back and bend your legs to gain momentum for lifting your weights, Pectoral muscles, Shoulders (deltoids), Arms (Triceps), Using dumbbells, instead of the weight plates that are usually used for Svend Presses, allows you to work with heavier loads to stimulate muscle growth, This move can quickly fatigue your muscles; try it out towards the end of a workout to avoid tiring yourself out too early, If you have a tight serratus anterior muscle (the muscle that goes along the side of your rib cage) it can be challenging to perform this exercise; try relaxing your abs and arching your back slightly to make this move more accessible if you have this issue. 5. PPS! High repetitions and a medium to heavy weight is to be performed in this exercise. Step 2: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together, until your chest is comfortably stretched and your elbows are at about a 90-degree angle. A study even showed that out of the three main chest exercises, which are barbell press, dumbbell press, and smith machine press. You need two dumbbells, each for your hands. 1. Daniel Kirk holds a Bachelor's degree in human body kinetics and a diploma in exercise physiology. This article may contain affiliate links. Higher activation– As even discussed earlier, the chest activation is more in dumbbell press activities rather than using a barbell or a smith machine; Hence better overall chest activation. Try to avoid letting the dumbbells touch when you’re at the top of each rep, Take your time as you go through your reps; lower your dumbbells more slowly than you raise them to get the most out of your chest workout, Chest (pectoral muscles), Shoulders (deltoids), Butt (glutes), Back (latissimus dorsi), You can make this move easier by bending your elbows slightly or using light weights to begin and get a full understanding of proper form and technique before increasing the difficulty, Using a stability ball allows you to get a full range of motion throughout your shoulders during this exercise, Pull-overs can also be modified to engage your legs; however, you’ll have to move to the floor to do this and sacrifice your full range of motion in the process. Click to share on Facebook (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on WhatsApp (Opens in new window). Take your dumbbells in hand and extend your arms straight above your chest muscles. Your elbows should be bent, and your triceps should be lying flat on the floor. Engage your core and extend your arms toward the ceiling. Dumbbell chest exercises no bench needed! Chest day is everyone’s favourite, all the dudes humping onto that barbell bench press with those heavyweight plates on it and chanting yeah? That’s why we’ve put together a comprehensive list of the top 10, Pecs, Shoulders (deltoids & rotator cuff), Arms (biceps & triceps), Erector Spinae, Transversus Abdominis, Engages your stabilizer muscles for better balance, Builds muscle tissue, strength, and increases muscle power, Should only be performed if you have a solid form for basic chest presses, Works fewer muscles in your chest than standard chest presses. That’s true that barbells give you the strength and mass building ability, but don’t let that resist you from doing all those dumbbell chest exercises without using a bench. Chest exercises that are performed on a bench can easily be done on the floor or an exercise ball too. out to your sides slowly until they’re pointing straight out, and you feel a stretch in your chest. He is also a certified Coach and owns a physical training centre. All these exercises will hit all the heads of pectoral muscles and is designed in a way for optimal muscle growth and to attain the benefits of only dumbbell workout. Plateau break– It might lead you to break your plateau in building the perfect chest and get those size and striations in your chest. 12 reps dumbbell chest fly on the floor. Start by standing with your feet shoulder-width apart. 5 Best Exercises to be performed for chest with dumbbells without a bench. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. 3. Grip your dumbbells overhand with your palms down. Dumbbell Push-Ups-This is a gold standard exercise you can start your workout with this exercise it is similar to pushups. Your dumbbells should be above your chest level and directly above your elbows. Be sure to keep core engaged and your lower back as straight as possible throughout the entire exercise, Maintain caution when moving your dumbbell behind your head to avoid swinging it and causing injury, You can turn this move into a full-body exercise by moving to the floor and lifting your feet slightly while working out; this forces you to engage further your core, chest, and thighs, Chests (pectoral muscles), Shoulders (deltoids), Arms (triceps & serratus anterior), Core (abdominals), Upper back (latissimus dorsi), You can use this push-up variation to challenge your current push-up game, to get a better understanding of the body mechanics involved before incorporating free weights, You have to use a flat-sided or hexagonal dumbbell to perform this chest workout.