Pro tip: Do this move with a light weight until you’re comfortable with the form. We verify through. This is your starting position. That places the stress of the exercise right where it belongs—in your muscles, and not your joints. Not as convenient as the other adjustable options, but at about $120.00 for a 5 to 45-pound pair, they’re way less expensive. Flyes take the triceps virtually out of the equation, largely isolating the pecs and working them hardest in the fully stretched position—where the maximum amount of muscle fibers can be recruited. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head. Please note that this discount cannot be combined with coupons. Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. Terms & Conditions Step 4: Slowly reverse the movement, returning to the starting position. You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. This is your starting position. With adjustable dumbbells, you’ll save money in the long run, and space right away. Do this often enough, and the joints on that side will start to complain. Step 1: Lie back on an exercise bench holding two dumbbells at arm’s length above your chest, palms facing inward. This effectively turns the move into a full-body exercise, which will allow you to handle more weight. Step 3: Press back up, spreading your shoulder blades at the top of the movement. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. Best Chest and Shoulder Workouts with Dumbbells. Ready to sear your chest? Get off the bench and give these moves a try to pump up your pecs. Lower the weight until your elbow is in line with your shoulder. Want to load up on a chest exercise? Incline Push Up: 3 sets of 8-10 reps. Barbell Floor Press: 4 sets of 8 reps, slow controlled lowering phase. Standing Dumbbell Press 4 8 - 10 5. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. It’s safer than doing flat or incline presses with heavy weight. 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. The incline also works the pec fibers that attach to the clavicle more strongly. We’re about to show you the best dumbbell exercises and workouts to develop your chest, top to bottom. Lie on a workout bench facing up and bend your knees to keep your feet flat on the floor. Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they are close to the sides of your chest. Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates (the same as you did for incline press described above). Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. By elevating the bench just a little bit, you can incorporate leg drive into the movement in the same way you do (or should) perform a flat barbell bench press. (If you experience shoulder pain in the fully stretched position, limit the range of motion). One-Arm Dumbbell Bench Press. Exercise Sets Reps 1. Some of the concepts presented herein may be theoretical. This ensures that you never push a set farther than your weaker side can handle. Onnit is not liable or responsible for any advice, course of treatment, diagnosis or any other information or services you chose to follow without consulting a qualified medical professional. WHY IT WORKS: This dumbbell bench variation stabilizes your shoulders while providing the same chest benefits of the traditional barbell bench press. These engage more than a single pair of joints and thus recruit more muscle tissue. Sample “Shoulder Friendly” Chest Workouts. Over time, you’ll be tripping over dumbbells, and wondering why you didn’t shell out a little more for the adjustable type up front. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. You’ll pay about 25 bucks for a pair of 10-pounders, 60 bucks for two 25-pounders, and 110 for a pair of 45s. WHY IT WORKS: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. The angle should ideally be 30 degrees or less. Step 3: 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. We've taken this workout one step further from the supersets you may have employed in past workouts by using giants sets to stimulate lean muscle growth in your shoulders, chest and triceps. Your chest, however, is the unsung contributor of this move because it provides stability in the “catch” phase. Grab a dumbbell with your free hand. Perform this workout up to three times a week on nonconsecutive days. And if your balance needs work, this exercise will let you know it. If you can do more than 20 reps, wrap an elastic exercise band around your back and grasp an end in each hand for extra resistance. Step 3: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. The Workout. But if benching hurts your shoulders, you train at home without a trusty spotter, or you’ve found that barbell training just doesn’t give you a bigger chest, dumbbell work is the answer. If you’re after a classic strongman feel, and don’t feel like plopping down three bills for hand weights, you can’t beat a pair of York Fitness Cast Iron Dumbbells. To qualify, simply verify your status during checkout on the payment step. Tuck your tailbone under, brace your core, and squeeze your glutes, so your pelvis is perpendicular to the floor. With the right plan and the right discipline, you can get seriously shredded in just 28 days. The slight decline works the pecs with the shoulders in a centrated—or neutral—position. Dumbbells allow both sides of your body to find their optimal path when performing an exercise. Step 4: Pause in the stretched position, and then press the dumbbells back to the starting position. by Andrew Heffernan. Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. Step 1: Place your hands on the floor, or on a stable elevated surface (a bench, box, or table work well—the higher the surface the easier the exercise). When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. When the weight reaches maximum height, drop your body underneath and catch it overhead. On the decline bench, crunch up and hold the top position with your chest tall. In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com. And if you need extra work to bring up the weaker side, dumbbells make doing a few more reps with it simple to do. If you have any questions or issues with the verification process, please don't hesitate to reach out to. They work similarly to the PowerBlocks and they’re about as pricy (you’ll pay around 300 dollars for a pair), but are a little easier to use and feel better in your hands. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Bend by dropping your chest and lifting the leg opposite your free hand. Choose this one. Plates can be added and held on with collars, or the turn of a dial or lever. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. Dumbbell Floor Press 3 8 - 12 4. WHY IT WORKS: By placing yourself in a bridged position, you target the pecs while also activating your glutes and hamstrings. HOW TO DO IT: Lying face-up on the bench, hold dumbbells at the outside edges of your shoulders. Crush presses force the pecs to contract hard in a shortened position. That’s not so bad if your goal is to press the biggest weight you can. Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. Step 1: Lie on your back on the floor, holding two dumbbells at arm’s length over your chest. Dumbbell Tricep Kickbacks 3 8 - 12 Day 2: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Your arms should be locked out and your body straight from your heels to the top of your head. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items. 1 Feet Up Slight Decline Dumbbell Bench Press. Another adjustable option is Bowflex Selectech Dumbbells, which range in weight from 5 to 52 pounds in 2.5 or 5–pound increments. Then hit the second move, leaving a couple of reps in the tank on all your sets. On each exercise, choose weights that allow you to complete the lowest number of reps listed. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Day 1: Chest, Shoulders & Triceps Dumbbell Workout Exercise Sets Reps 1. 1-855-ONNIT-99 WHY IT WORKS: This is a full-body exercise, and most of the power comes from your hips. 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