Chest Dumbbell Exercises Without Bench

Muscle advancements cannot be realized overnight and so you have to work extremely hard forthem. It takes numerous weeks to have the perfect chest which is in good shape and form. You haveto get some time and go through extreme and powerful exercises to give you the mass and size youneed. The barbell bench press has been used for a long time for Chest WorkOuts. It is very efficientas you have to lie on your on the bench with your feet firm on the ground. As you push together yourenergy will come from the chest upwards. To create a good chest dimension this technique usesadditional biceps.

Do you prefer working out in the confines of your home, rather than go to the gym for a workout?Well then you are like me. I prefer to have my own timings and my own set of exercise schedulerather than have a trainer nagging at me. When I was designing my workout, I realized that I did nothave exercises to work the pectoral muscles (chest muscles), which can easily be done at home. Thisis when a friend of mine recommended the use of dumbbell exercises to work the chest muscles. Theexercises she recommended needed a bench, but since I live in a small apartment, I did not want toadd to the mess. This is what got me searching for pectoral dumbbell exercises without bench. Trustme, it was not as difficult to find the exercises as I had expected it to be.

Dumbbell Chest Exercises without Bench

Chest exercises using dumbbells are great for both men and women. There is an advantage ofchoosing to do the dumbbell exercises as opposed to the machine exercises. The dumbbell exercisesreduce the risk of over use injuries. The change in posture after one workouts with dumbbells is foreveryone to see. Without wasting any more time, we will now focus our attention on pectoralexercises with dumbbells, but without bench.

Dumbbell Reverse Flies: This exercise works not only works the pectoral muscles, but it also worksthe back muscles. Stand with a little more than shoulder width distance between your feet. Benddown from your waist, such that your back is parallel to the ceiling. Alternately you can also chooseto sit on a chair to do the exercise. Hold dumbbells in both your hands, but ensure your hands arenot locked. Bring the dumbbells closer to one another and then lift your hands out to the sides, tillyour forearms Chest Muscle Workouts are parallel to the floor. In the whole process, your elbowsshould be bent. Gradually lower the arms and bring the dumbbells closer to one another and repeatthe exercise again.

Dumbbell Chest Press: Lie on the floor with dumbbells in both your hands to do this exercise. Bendyour knees and place your feet flat on the floor. Extend your hands, so that the dumbbells are placeddirectly above your chest. Slowly lower the dumbbells to bring them closer to your chest. As youlower the dumbbells make sure your elbows slide down from your ribcage. Gradually extend yourarms up in the air to repeat the exercise.

Dumbbell Chest Flies: We have already seen a variation of this dumbbell pectoral exercises. To dothe chest flies, you will have to lie down on the floor. Like mentioned in the previous exercise, yourarms should be extended out straight with the dumbbells placed directly above the chest. Slowlybend your elbows and open your arms to your sides. With the arms extended out to the sides, yourelbow should neither be 'locked' nor should they be left 'loose'. When the arms are extended out tothe sides, no part of the hand should touch the floor. Lower the dumbbells till the upper arms areparallel to the floor and then raise the hands to bring them to the starting position.

Dumbbell Upright Row: This dumbbell exercise works the upper part of the chest muscles, which isalso known as the deltoid muscle. Hold dumbbells in both your hands, such that the palms of yourhands are facing the quadriceps. Stand with hip width distance between your feet. Now lift yourdumbbells up, as though you were pulling the Chest Workouts Tip dumbbells towards yourshoulders. When you pull the dumbbells, your elbows should go out to the sides. All through theexercise, your palms should face your body. Slowly lower the dumbbells to the starting position torepeat the exercise.

When you are doing these exercises, make sure you maintain the right posture. If your posture is notcorrect, chances of injury increase manifold. Before you do the chest dumbbell exercises withoutbench, it is important that you do some warm up exercises.

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