Types of Dumbbell Exercises for chest at home – Docindia.org

Performing exercises is highly beneficial for your health, so it is important for you to exercise daily. There are various types of exercises that are prescribed by health care professionals for improving your overall wellness and to boost your immune system, so that, this can protect you from the occurrence of various types of diseases. Dumbbell exercises are such types of exercises that involve the performance of the chest and can be performed easily at home.

If you wish to improve your chest muscle functioning and strengthen the upper half of the body, you can perform dumbbell exercises regularly. These exercises can be performed at home if you know the procedures well. So, to know about the different types of chest exercises that can be done at home using dumbbells give this article a quick read till the end.

What do you need to know about dumbbell exercises?

Dumbbell exercises usually involve chest exercises that effectively helps in improving the muscles and joint functioning of the chest and shoulders. Using one pair of dumbbells can help you to perform a full-body exercise at home, which will be beneficial for the health of your limbs and will improve their functioning.

Using dumbbells for performing exercises is quite simple and requires easy steps and yet are highly effective on your muscles. If you are new to use dumbbells, you can easily perform dumbbell exercises at home and there are beginner’s exercises as well, which can be performed with dumbbells for better health of the muscles.

The two major parts of the chest muscles:

When you perform exercises for building and strengthening the chest muscles, the workout is mostly targeted for three major sets of muscles, which are:

Pectoralis major:

As the name suggests, these large muscles form the upper half of the chest and helps in the movement of the arms and shoulders.

Pectoralis minor:

This is second set of muscles that lie beneath the pectoralis major and help in maintaining stability of the shoulder blades.

Serratus anterior:

This set of muscles lie under the pectorals and on the lateral surfaces of the rib cage and help in chest development, by allowing movement of the shoulder blades.

Why should you perform chest exercises?

Chest exercises are performed by many athletes and sportsperson for building muscle masses and to build strength in the chests. Using dumbbells for sports exercises can be beneficial for improving chest muscles. The following are the reasons why should perform chest workouts with dumbbells:

1. Improves metabolism:

Apart from increasing strength of the chest muscles, chest exercises can also help in better metabolism for giving out more energy . It also aids in maintaining proper body weight.

2. Makes your posture erect:

Chest exercises help in improving your posture because more strength in chest muscles makes the upper half of the body appear straight, erect and prevents slouching.

3. Helps in muscle development:

Chest exercises are beneficial for making the chest more sculpted and defined, as these exercises result in muscle hypertrophy.

4. Keeps your heart health:

When heart diseases are so common, perform chest exercises to keep your heart healthy, as these exercises improve blood circulation and helps maintaining a healthy heart rate.

5. Increases fitness:

Chest exercises with dumbbells, when performed every day, help to keep you fit and make heavy daily activities such as lifting, pushing or pulling much easier.

Types of dumbbell exercises for chest that can be done at home:

There are various types of chest exercises that require equipment like dumbbell and that can be performed at your home, can be listed here as follows:

1. Floor Press:

A floor press exercise is for those who prefer to use heavier weights compared to standard dumbbells that are used during bench press. Moreover, performing floor press is easier, particularly at home, because the floor being a solid and flat space allows you some support to press on.

How to perform-

I. To perform a floor press at home, you need to place a pair of dumbbells on the floor and bent your knees while sitting behind them.

II. Now lie flat on your back after rolling back and grabbing the pair of dumbbells in your hands.

III. While you are lying, make sure that the dumbbells are lying with the weights above your chest at an arm’s length.

IV. Then lower the dumbbell weights and make sure that your elbows are reaching the floor.

V. Now repeats with the starting position.

Uses-

This type of floor press exercise can help to make the chest and triceps muscles and joints in the elbows much stronger and even flexible, that can help you to have better movement and locomotion.

2. Dumbbell chest fly:

This is another important exercise for improving chest muscles using dumbbells. Performing this exercise helps to improve the function of the pectorals and anterior shoulder. The dumbbell chest fly should be performed for a total body workout as this exercise helps in improving your larger pectoralis major and the smaller pectoralis minor.

How to perform-

I. This exercise requires a bench on which you need to lie flat and hold the dumbbells in each of your hands above the chest.

II. Feel a stretch on the chest muscles while you are pulling the dumbbells down in a wide arc on both sides.

III. Now squeeze your chest muscles as you are slowly bringing them towards your chest

IV. Push the dumbbells back to the position again, from which you had started.

V. Perform this repeated lift for ten to fifteen times.

Uses-

The dumbbell chest fly exercise is performed mostly to make the chest muscles more flexible and to improve the overall range of motion. While performing this, there can be various alternative options for you to incline, decline, and reverse fly.

3. Dumbbell floor press:

The dumbbell floor press exercise is also advised by experts to strengthen chest muscles. Apart from being an effective exercise for your chest, the dumbbell floor press also helps in improving triceps, build strength in shoulders and deltoids.

How to perform-

I. To perform a dumbbell floor press, bend your elbows perpendicularly and lie straight with your back on the floor.

II. Take dumbbells in each of your hands and extend your arms fully upwards.

III. Bring the dumbbells back again in the lower position in the similar pattern.

IV. Repeat this exercise slowly and evenly for eight to twelve times,

Uses-

This chest exercise is useful for shaping the chest and make the chest muscles function more effectively. It also helps in easy stretching of the chest muscles and reduce strain on the shoulders by involving the triceps and forearms and thus increasing the overall upper-body strength.

4. Dumbbell pullover:

When you want to strengthen your lats, triceps and chest (particularly upper part of the chest) all at the same time, you should practice exercises like dumbbell pullover each day.

How to perform-

I. You will need a flat bench for practicing dumbbell pullover and place the dumbbell upright on it.

II. Lie flat with your back on the bench but keep your head off the bench.

III. Lift both your hands above your chest while holding the dumbbells in each of the hands and press the palms against its underside.

IV. Make sure that your elbows are slightly bend while you are extending your arms.

V. Now slowly and evenly bring the weight to a lower position behind your head until your wrists are level with your head.

VI. Then keeping your arms extended lift the dumbbell back to the previous position.

VII. Now repeat the same pattern for ten to twelve times.

Uses-

The dumbbell pullover is often advised by experts for stretching the chest and support the back muscles. This is beneficial for the development of the upper part of the body and also helps to make the shoulders more flexible.

5. Standing chest fly:

Standing chest fly is a variation of chest fly exercise that can be done at home using dumbbells. This exercise improves muscle strength by working on chest muscles from a different angle.

How to perform-

I. Performing standing chest fly exercise involves standing straight with dumbbells in each of your hands.

II. Now extend your arms in front of you at chest height.

III. Squeeze your chest muscles and widely open your arms on both sides.

IV. Pull the dumbbells back, towards you in the front, that is, in previous position.

V. Repeat this pattern for ten to fifteen times.

Uses-

The standing chest fly exercise can be particularly beneficial for women, because when there is a lift in the chest area during this exercise, it helps to make the busts lifted and make them appear much fuller.

Conclusion:

To conclude, exercises using dumbbells are quite beneficial for your health and are good for the chest and shoulder muscles. So, it is always advisable that you perform these exercises every day as directed. Always maintain proper form while performing these exercises.

But there is also something important to note. While you are performing these types of exercise using dumbbells, you need to be very careful with your exercise positions and the dumbbells. To avoid mistakes and mishaps with weights, you may have a prior discussion with an expert or a trainer.