Chest Dumbbell Exercises: Top Three Dumbbell Exercises for Incredible Chest Workouts at Home
Dumbbells are one of the best ways to build up your chest. The following are my top three picks for effective exercises using the dumbbell:
But, to better understand the first two exercise descriptions, you’d better see this video:
The basic floor press is great, but I learned these two high intensity variations from Coach Lomax’ Gladiator Body Workout that I just need to share with you:
Dumbbell One-arm Floor Press
- Get into the position of a floor press, but instead of holding one dumbbell in each hand, just pick up one dumbbell with one hand. Place the other hand beside your body, palms resting against the floor for balance.
- Tighten your core, and press the dumbbell towards the sky. The tip I learned from Coach Lomax was to start the exercise with your week side first.
- This way, you target your weaknesses when you’re fresh during your workouts.
Dumbbell Hip Raise Alternating Floor Press
- Get into the position of a floor press, with a dumbbell in each hand. Slowly lift your hips off the ground so that only your feet and upper back are resting on the floor.
- Tighten your core and perform a dumbbell press with one hand. When you press the dumbbell, be sure to twist slightly so that your shoulder is off the floor.
- Lower the dumbbell, and press with the other hand. Alternate in this manner.
Dumbbell Push Up Row
- Assume a push up position with dumbbells in each hand. Perform a push up by lowering your body between the two dumbbells. You should feel greater tension with this exercise than with regular pushup since you’re working with a greater range of motion.
- When you return to the top position of the push up, lift one dumbbell up and bring it toward your chest until your elbows are bent behind your back.
- Return the dumbbell back to the ground, perform a pushup, and perform a row with the other hand.
Top 4 Tips for a Bigger, Stronger Chest:
- Don’t forget to train the rest of your body. Guys make the mistake of doubling up on their chest, but neglecting other parts of their body. Remember that your body doesn’t like imbalances. Too many imbalances will cause injury.
- Getting bigger and stronger is not just about exercise. Make sure your diet is in line as well. The biggest mistake people make when trying to get bigger is to eat everything in sight. Instead, focusing on gradually increasing your caloric intake.
- Alternate between a variety of exercises. I’ve given you three exercises here, but I urge you to go and find some brand new ways to work your chest from a different angle.
- Don’t neglect bodyweight movements. My favorite chest building bodyweight exercises include elevated pushups, plyometric pushups, and dive bombers.
I hope these tips will help you increase the size and strength of your chest. For more exercises and workouts for strength and mass you can do at home, check out Gladiator Body Workout.
The Dumbbell One-arm Floor Press (i do this from a bench not the floor)and the Dumbbell Push Up Row are two that i use a lot and i can highly recommend them for a really good burn but as for the Dumbbell Hip Raise Alternating Floor Press this is one that i’ve never come across but i think i’ll give it a try in the gym tomorrow,have you tried it from a bench as i’m wondering if it would aid core work and balance more or is it only viable on the floor?
Gaz,
I don’t have a bench. I have this platform thats a few inches off the ground that I use, so it gives me a bit more range of motion. I’ve never tried this exercise on a traditional bench, but I personally feel you might have a balance problem. Try it on the floor first, then try it on a bench. If you try it on a bench, let me know how it worked out.
– Parth
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