When you don’t have time to go to the gym but want to get your chest sculpted like a bodybuilder, what can you do? So, if that’s what you want, just prepare a dumbbell because you’ll be doing a chest workout without a bench at home.
Well, when it comes to chest workouts, people usually automatically think barbell or dumbbell bench press. Yep, that’s a good workout. They’re also the primary menu of the chest training program because it gives you powerful compound exercises to isolate the chest and stabilize your body.
But as I’ve said before, not everyone can come to the gym because of one thing or another. In addition, men aren’t the only ones who want to have a strong chest. If you’re a woman, having great pecs is part of a prime physique. Therefore, this workout is also definitely for you.
But, how can you get a well-rounded chest without a flat bench? It seems impossible but you’ll get it with a bit of creativity. While the bench can help isolate the pectoral muscles perfectly, a simple dumbbell will give you an effective chest workout at home if you don’t have a gym membership.
1. Standing Dumbbell Chest Press.
This workout will create new muscle growth and stimulation in different ways. Chest press standing position engages stabilizing muscles for better balance, building, strengthening muscle tissue, and increasing your muscle power. But this workout can only perform if you’ve mastered basic chest press.
In addition, to protect you from the risk of rotator cuff injury, don’t lower the dumbbell over the shoulder. Also to avoid back pain, keep your core active during movement.
How to: Stand with your feet shoulder-width apart, holding a dumbbell between your palms. Bring the dumbbell in front of your chest with your arms bent, then brace your core and squeeze the dumbbells with your palms to activate your chest muscles. Extend your arms by pushing the dumbbells away from your chest. Return to starting position, then complete as many repetitions as desired.
2. Standing Dumbbell Chest Fly.
This workout may seem to hit your shoulder like a dumbbell front raise. But by twisting your wrist, the standing chest fly will target your pecs effectively. If you find this workout too easy, add weights, reps, and sets to increase the challenge. But don’t push yourself too hard.
Instead of using heavy weights during the first workout, increase your weight, reps, and sets once a week to avoid pain or injury. In addition, if you have a shoulder, back, or arm injury, you shouldn’t perform this workout without instructions from your doctor.
How to: Start by standing shoulder-width apart while holding a dumbbell in both hands with palms facing in. Now, brace your core then raise your arms until the dumbbells meet at chest level and make sure their sides touch. Bring them back down to complete one rep.
3. Dumbbell T Push-up.
We all know push-ups are one of the staples in any bodyweight workout. But instead of placing your hands on the ground, you’ll grip a pair of dumbbells. These dumbbell push-up exercises are a little harder than regular push-ups because there’s a bit of variation here, T push-ups.
In addition, this exercise requires the stability, balance, and coordination of your arms, core, shoulders, and back to target your pecs. So if you’re a beginner, master the basic push-ups with proper form before performing this workout.
How to: Take a pair of dumbbells, then get into the plank position. Now tighten your core, then lower your body closer to the floor by bending your elbows. Make sure your back until your heels in a straight line, then pause for a few seconds when your chest is almost touching the floor.
As you push yourself up, rotate the left side of your body upwards, then pull your left dumbbell towards the torso. Now the left dumbbell is over your left shoulder, straighten your arms. Next, slowly lower the dumbbell, then repeat the other side.
4. Dumbbell Svend Press.
If you’re in the gym, this chest workout can be performed using a weight plate. But if you’re home, just use your dumbbell. To make the dumbbell really hit your pecs, use light to medium weights. If you’re using heavier weights, you’re doing shoulder exercises. In addition, this workout can make your muscles fatigue quickly. So instead of using it at the beginning, perform when your workout is almost complete.
How to: While holding a dumbbell in both hands, stand with your legs hip-width apart. As a starting position, puff out your chest, then bring the dumbbell in front of your chest with an overhand grip and bent elbows. Next, push the dumbbell forward away from your chest by extending your arms. When the dumbbell comes out, engage your chest muscles. Lastly pulls the dumbbell back closer to the chest, that’s one rep.
5. Dumbbell Floor Press.
This is an alternative chest workout at home for dumbbell bench press. This workout is used to strengthen your arms and chest, primarily targeting your tricep muscles. But if you want your chest to be targeted, just squeeze your pecs at the top of the movement.
How to: Lie on your back on the floor with your knees bent, feet planted on the floor. Now grab the dumbbell with an overhand grip, your elbows bent, and your triceps flat on the floor. Now your pair of dumbbells are facing the ceiling above your elbows, next to your chest. That’s your starting position. Next, extend your arms up by contracting your triceps and chest while engaging your core. Lastly, lower the weight until your elbows touch the floor, that’s one rep.
6. Stability Ball Dumbbell Pull-over.
Dumbbell pull-over is generally performed on the bench. But if you want to add more balance and challenge, use the stability ball. During the workout, keep your core well engaged and make sure your lower back is as straight as possible. Also, you have to be careful when moving dumbbells through your head to avoid injury.
How to: Prepare your stability ball, then hold the dumbbell in both hands. You can start in a bridge position with your upper back and shoulders supported by a stability ball. Now holding one end of the dumbbells, brace your core, then bring them over your chest with your arms extended. That’s your starting position.
Next, lower the dumbbell over and behind your head until you feel a stretch in your lats. Perform this movement slowly and in control. Lastly, pull your dumbbell to the starting position to complete one rep. To engage more muscles in the chest area, rotate your arms and hands inward as you pull the dumbbell back.
7. Stability Ball Dumbbell Chest Fly.
Stability balls are versatile equipment for performing various exercises, one of which is chest fly. Besides your chest muscles being the primary muscle movement of this workout, you will activate the core muscles as well. To begin, spread your legs wider to create balance. But if you want to engage more core muscles, get your legs close together.
How to: Take a pair of light dumbbells, then lean your upper back and shoulders on the stability ball. Bend your knees until they form a 90-degree angle and your upper body, hips, thighs are parallel to the floor. With a dumbbell in each hand with palms pointing toward the center, raise the weight up toward the ceiling. Make sure your arms are extended with your elbows slightly bent. Lastly, slowly lowers the weight to your side, don’t forget to engage your core.
Chest dumbbell workout without bench plays an important role when you want to sculpt great pecs at home without spending lots of money on gym memberships. Here you don’t need fancy machines or expensive trainers, because all you need is a bit of creative thinking to get the proper results. Therefore, a set of dumbbells you have is a great start to getting powerful workouts at home. So, if you like this article, don’t forget to leave a comment below or check out my other articles for fitness-related information.