Hey Guys, Today We are going to discuss the Dumbbell Chest exercises without bench. Your chest muscle will grow by doing these all-chest workouts. You can do all chest level increasing exercises at your home without using a bench. You only need a pair of a dumbbell with a proper chest workout plan and a little bit open space. Remember the one that the environment does not matter whether you are doing it in the gym or at home, only the tools do matter.
There are various types of exercise for your chest day but your body position should be proper with a proper range of motion from starting position to ending position. Then your dumbbell chest workout will be successful. If you will not follow all the basic steps of a complete chest workout, there will be a risk of injury causes. Firstly, Before doing all the chest exercises, you need to do a warm-up to energize your full body organs. Mostly all the chest dumbbell exercises will be performing on the floor. Now we are going to discuss 5 basic and efficient full-body exercises for the chest.
#1 Around The World Fly
Now our first chest exercise without a bench name is Around the World fly. This is a classic chest builder exercise and a very interesting exercise that everyone can do at home. This exercise gives strength to your pectoralis major muscles. When your arms twisting or rotating towards the inner side then your lower pectoralis major or lower chest muscle is getting the train. And when you are twisting your arms around the world to the upper side then your upper chest or pectoralis muscles are getting the train.
HOW TO PERFORM AROUND THE WORLD FLY
- First of all, take a carpet and lie down on the floor facing up.
- Grab a lighter-weight pair of adjustable dumbbells and you are going to start just a 5 level.
- With elbows, slightly bent the chest up and shoulders back and you are going to pull away from the body and reach to the above head level.
- Then, pull all the way to the top of the head touching the dumbbells, and immediately pulling down towards your body and repeat this process.
#2 Normal Dumbbell Press
A neutral Dumbbell chest workout is a basic chest press exercise for chest activation. You can do arm dumbbell floor press exercises anywhere. When you are doing presses in a pronated grip, your body gets an effective stretch on the pectoralis major differently. This is one of the best Dumbbell Chest exercises without bench.
HOW TO DO A NORMAL DUMBBELL PRESS
- Grab a pair of lightweight dumbbells and rests with your back on the floor & both dumbbells straight out over your chest. Keep your feet level on the floor with your knees bowed.
- Start exercising by lowering hand weights down to the outside of your chest.
- Repeat reps as necessary.
#3 Static Unilateral Fly
This workout incredibly builds the time under tension of your chest muscle. Static Unilateral is also a challenging bodybuilding chest exercise that is a little bit similar to both arms dumbbell floor fly exercises. In this exercise, you need to work on an arm at a time and your other arms should be static above the level of the floor. This exercise improves your posture with muscle gain rapidly.
HOW TO DO STATIC UNILATERAL FLY
- Start by bringing a pair of dumbbells overhead.
- After that, Lower your single arm in turn At that point, stand firm on one dumbbell in an extended position as you contract the chest to bring the other free-weight back overhead.
- Switch the movement of your both arms, hold the stretch on the contrary side and bring the other dumbbell overhead by getting the inverse pec.
#4 Bodyweight Push-ups
Now it is the time of full upper body exercise that is Push up. Push up is a very effective exercise not only for the chest but also for your all upper body parts. Traditional pushups workouts are advantageous for developing chest area strength. They work the rear arm muscles, pectoral muscles, rib cage & shoulders. At the point when finished with proper structure, they can likewise strengthen the lower back and core body part by drawing in (pulling in) the abdominal muscles. Pushups are a quick and very much effective workout for developing your body.
HOW TO DO PUSH-UPS
- Get down on the floor, putting your hands marginally wider than your shoulders.
- After that, Fix your arms and legs.
- Then, lower your body until your chest nearly contacts the floor.
- After that, push your full body weight in a good manner and then get back to the starting position.
#5 Dumbbell Front Raise
The hand weight front raise is an essential weight training workout that is extraordinary for starters. This exercise strengthens firstly your shoulder blade as well as the upper chest muscles. You can do dumbbell front raise when you are recovering from shoulder injuries. This is one of the best Dumbbell Chest exercises without bench.
HOW TO PERFORM DUMBBELL FRONT RAISE
- Remain with feet about shoulder-width separated. Keep the back straight & your feet fixed flat on the floor. Your both arms holding dumbbells should hang down.
- Holding both the free weights across the thighs horizontally, your palms looking back toward your thighs. Ensure that you have a strong grip.
- After that, Lift up the loads, keep breathing in, with both arms out in front & your palms facing the downside.
- Keep a slight curve in the elbows to reduce the weight on your joints. Take a pause when your arms are roughly horizontal to the floor & feel the constriction in the shoulder muscles.
- Return both the dumbbells to the beginning position at the thighs and control the movement range while breathing out or exhaling.
You can also check Lat Pulldown Alternative Exercises.
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