Here’s a chest specific dumbbell chest workout you can do at home. Main movement throughout is the regular chest press followed by variations of chest press and other movements to target the whole chest area.
The main reason I like to train chest is that they are large and can lift a lot of weight. Training movements such as bench press all help towards better pushups! As well as helping to stabilise the joints at shoulders, they improve overall posture. Unaware, we use our chest muscles a lot everyday with general lifting etc. And quite simply, benching is fun!
Each exercise is performed for 30 seconds followed by 30 seconds rest with one round to bring you to the ten minute mark.
Standing horizontal chest press
Standing cross body raise
Decline push up
I have made my own version of a bench with a large box… certainly not quite the bench but it works in that my feet are stabilised, I can able to relax my neck and range of motion is increased as apposed to on the floor.
This is also a workout for those who at be have access to only lighter weights than you would use in the gym. For reference I used 2 x 12.5kg so nearly half of usual db press for 12 reps.
I hope you give this a go!
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.