Effective chest exercises with dumbbells - home training

Effective chest exercises with dumbbells - home training

Effective chest exercises with dumbbells - home training
Effective chest exercises with dumbbells - home training

The benefits of doing chest exercises with dumbbells will not only develop the strength of the chest muscles, but will also strengthen the shoulder joint - as well as the triceps muscles. In fact, the great pectoralis, pectoralis minor, deltoid, and dorsal spine are one fascia.

By including exercises with dumbbells and different types of push-ups in the home training program, you can load not only the chest but also the back muscles. This, in turn, is extremely important for the harmonious pumping of the upper body - and for building an athletic posture.

Effective chest exercises with dumbbells?

The main advantage of dumbbell chest exercises is that you do not need simulators to perform them - you can actually swing at home. In addition, the free range of motion allows you to train both the chest muscles and the muscles of the shoulders and arms in the work.

The main exercises in this case are a press with dumbbells, alternating push-ups with dumbbells and a sweater. These three simple exercises can engage your entire upper body. Among other things, such training allows you to combine both static and dynamic elements of movement.

Separately, we note that the pectoral muscles require up to 48-60 hours to fully recover - so there is no need to train them more often than once every 2-3 days. In other words, breast pumping (both at home and at home) is enough twice a week.

What does it take for muscles to grow?

In order for the pectoral muscles to grow, they must be subjected to progressive stress. With each workout, you should either use a heavier weight with dumbbells - or increase the number of repetitions. The optimal working weight is what you can do 10-12 repetitions.

The sequence of exercises also plays a role. For example, if you do several sets of push-ups first, it will tire the chest muscles - less weight is required with dumbbells later to achieve the characteristic feeling of fatigue, after which it is impossible to do repetitions.

Chest exercises at home

Keep in mind that we do not encourage you to perform chest exercises one by one. They are provided for reference only. In practice, you should include 1-2 basic chest exercises and 2-3 isolation exercises (depending on individual goals) in your training program.

1. Bench press with dumbbells

Basic exercise for the pectoral muscles. It is an analogue of the bench. It can be performed both on the floor and on the bench. Exercises on the floor achieve additional stabilization of the shoulders - which is useful for improving posture, but prevents the work with heavy weights with dumbbells.

2. T-push-ups with dumbbells

A complex variation of regular push-ups from the floor, filled with dumbbells. Develops the chest, shoulders and arms - plus, due to the need to maintain balance, actively involves the muscles of the body and press.

3. Sweater with dumbbells

An effective exercise for expanding the chest, as well as for making the jagged muscles of the chest and latissimus dorsi.

Isolation exercises

The use of dumbbells implies variability - the palms can be parallel to each other or be on the same line. In addition, the angle of inclination of the bench can also be changed. When the head is raised, the load goes to the upper chest and shoulder girdle, and when the head is lowered, the lower chest is involved in the work.

1. Breeding dumbbells lies

Exercise to improve the shape of the pectoral muscles and create their midline. When doing this, it is important to visualize the work of the muscles, imagining how it is stretched - for this use a weight with dumbbells, which is not too heavy.

2.  Press on the chest "hammer"

The palms are parallel, the arms move strictly up and down, as if pushing the weight towards the center and up. Exercise to train the outside of the chest muscles and increase the load on the triceps muscles.

3.  Push dumbbells upside down

Exercise for purposeful pumping of the lower chest muscles - performed upside down. When performing the press, he should be in conscious tension and the respiratory rhythm should be maintained in the norm.

4.  Alternating press with dumbbells

The exercise belongs to the functional training and develops the coordination of movements. When pressed, the blades are slightly assembled.

5.  Tilt the press with dumbbells

Exercise to work the upper chest and anterior deltoid muscle. When performing, do not press too hard with your neck on the bench (this can cause pain) - but keep your core muscles in conscious tension.

Chest training program

In order to properly swing your chest with dumbbells, it is important not to forget about the complex development of the muscles of the whole body. Without strong triceps you will not be able to perform heavy dumbbell presses - just as without the widest muscles of the back, it is impossible to perform the sweater properly.

That is, let us remind you once again that the breast should be expressed 1-2 times a week - for example on Monday and Friday. On other days, you need to train your back and legs (large muscle groups), as well as your arms, shoulders and abdomen. The sequence of training days may vary.

Adequate nutrition is especially important - the body needs both calories and protein, carbohydrates and fats to gain muscle mass. Protein is the building block of muscle, carbohydrates are a source of energy for training, and fat is needed to produce testosterone (which also helps muscles grow).


Chest workout with dumbbells is the best way not only to increase muscle strength, but also to develop their shape. Basic exercises are press with dumbbells, push-ups with dumbbells and a sweater. Insulating - various dilutions and changes in the angle of inclination of the bench.