![]() Wide Range of Motionĭumbbells offer a wider and greater range of motion than barbells. Here are some of the best benefits of dumbbell chest workouts. Related: Why Do I Have One Arm Bigger Than The Other?ĭumbbells are a brilliant piece of equipment that can add variety to our training. Protraction, Abduction, Internal Rotation, Stabilization Horizontally Adducts Shoulder, Adduction, Internal Rotation To start, here’s a list of chest muscles and functions to help you target specific parts of the chest during your workouts. Related: What Are Bad Chest Genetics And How To Fix Them We’ll also go over your chest anatomy and the benefits of these exercises, with plenty of professional tips along the way. Today, I’ll discuss the top 10 exercises and a full chest workout without a bench, so you can get started sculpting a massive chest at home. ![]() Helping people get impressive results – even without big, expensive pieces of gym equipment – is something that I’ve helped many clients with over the past decade as a personal trainer. Naturally, not everyone has the space and budget to add a bench to their home gym.ĭon’t worry – you don’t need one. If you’re working out at home, you may be wondering how to train your chest with more than just push-ups.Īfter all, as the rest of your training progresses, the lack of additional resistance for your chest will start to show. Welcome to my guide to performing a dumbbell chest workout without a bench. Pro Tips for Training Your Chest With Only Dumbbells.Dumbbell Chest Workout at Home Without Bench.Best Dumbbell Chest Workout Program Without Bench.10 Best Dumbbell Chest Exercises Without a Bench.How can I do dumbbell chest workouts without a bench?.If your bench adjusts, then you can also do incline presses to hone in your upper chest (regular bench presses and even push-ups also work the upper chest, but to a lesser degree). So, what makes a good home chest and triceps workout?Īt a minimum, you need to do some kind of push-up or chest press to give your pecs the fiber-tearing tension that they need to grow.Īdditionally, you need to do some kind of overhead extension or lying extension to train your triceps because bench presses, push-ups, and dips don’t work the long head of the triceps very well. Of course, this equipment is optional, but such fitness gear will give you way more workout possibilities and will enable you to train your chest and tris for different angles. If you have dumbbells, a bench, and some bands, then you can get a gym-quality workout in your living room, bedroom, or garage. If you have some basic equipment, then doing your chest and tricep workout at home makes a lot of sense because you really don’t need any fancy machines to build your body. Exercise 4A: Close-grip push-ups - 3-5 sets of 10-20 reps Locking out the elbows is, after all, the main job of the triceps brachii. After that, you want to achieve full elbow extension by straightening your arms at the top of every rep. You want to lower the dumbbell as far behind your neck as you comfortably can so that you can properly stretch your triceps and break down the muscle fibers. ![]() ![]() Just make sure to use a full range of motion to maximize your results. But if you have access to a weight bench, then you can also get identical results from doing a lying tricep extension because the shoulder position (which is what counts for long head activation) is exactly the same. In practice, this often means doing an overhead extension. In order to do that, you need to perform elbow extension-which is the main function of the triceps- while your shoulders are in flexion. Therefore, if you want to build bigger arms, then you have to make the long head of the triceps a real priority in your training. This is because, unlike pushdowns and presses, overhead extensions train the long head of the triceps, which is bigger than both the medial and lateral heads of the triceps combined. No chest and tricep home workout is complete without an overhead extension.
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