Dumbbell exercises for chest pdf file

With an explosive movement bring the dumbbell back to the starting position. Hold a dumbbell with both hands and lift it above one of your shoulders. Unilateral movements are great because you have two sets to do instead of one, which requires more work, thus burning more calories per workout. This is one question that we are all dying to know the answer to. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell. This exercise will work your quads, hips, hamstrings and glutes. Scroll below to see full instructions along with our printable pdf for the.

Dumbbell exercise illustrations building muscle 101. Use your arms and shoulders to lift your body slightly up. Refer to the illustration and instructions above for how to perform this exercise correctly. Lower the weights towards your chest, then press them back up powerfully to return to the start. Bending at the knees, push your hips back and squat down, as if sitting in a chair. Slowly lower the dumbbells to your chest until they are parallel with your chest. Feb 09, 2015 make sure to keep your chest lifted and your shoulder blades pinned to the bench throughout this entire exercise. Pick up the pace to kick your heart rate into high gear, adding cardio benefits, too.

Similar to the regular wood chopper, but instead of swinging the dumbbell across your chest, you will swing it over your head from one side to the other. Jun 14, 20 what most people forget though, is it was always the squats, pullovers and milk routine squats for the testosterone boost and wholebody muscle growth, and dumbbell pullovers for that wide and thick barrelchest, and great back development. Combo exercises mesh at least two moves into one continuous flow, so you work multiple muscles and build functional strength. The dumbbell pullover was a staple for classic oldtimers. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. Ive categorized them into presses, flyes, and pullovers. Roll the dumbbells forward so you are stretched out. Pick up a dumbbell in each hand and place them on your thighs. These 6 dumbbell workout routines prove how useful and versatile the equipment can be for lifters of all experience levels. Push the lower back down against the bench and engage the abs. Strengthening the chest muscles will help you push things easily and effortlessly.

Keeping the dumbbells in line with your chest, slowly open up your arms to the sides. Dec 31, 2016 what are the best dumbbell exercises for chest. To use one dumbbell, place one hand on the dumbbell and the second hand on the first. Slowly press the weight back up from the sides of your chest to the starting position. Dumbbells are all too often ignored in the acquisition of limit strength, or the amount of force you can exert in one go.

Lie back on the bench, your head at the elevated end, holding two dumbbells at arms length above your chest. Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Make sure you pay attention to the technique required as to prevent injury. May 10, 2020 it comprises of strength training using your body not weights, therefore it is not a dumbbell workout.

Here are some other workouts you may be interested in. Incline dumbbell bench chest press workoutlabs exercise guide. With a rapid, explosive movement swing the dumbbell across your chest until you reach the hip of your other side. It involves all major muscle groups and movement patterns squatting, pushing, pulling. Tipscaution be careful not to jerk your back in an effort to help you raise the dumbbells.

This move is a little more complex than the preceding moves, but its worth the effort. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are. Lower the weights towards your chest, then press them back up. Later, youll also find an example workout that you can try which contains some of these exercises. They are well suited for both the beginner who is just looking to tone muscles as well as the more serious bodybuilder. Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. These strength and musclebuilding chest exercises including dumbbell. To help you with your chest workout, you can print these illustrated and written instructions. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity. Lie on your back on a bench with your feet flat on the floor. Full body dumbbell workout view online 12 min abs, arms, back, chest, legs, shoulders dumbbell squat. Return the bench to flat, or you can perform this on the incline as well holding the dumbbells above your chest at the bra line arms straight but elbows are not locked. A large list of dumbbell exercises box fitness gym in worcester.

You can search for and view multiple videos on how to do each exercise and use proper form, i have chosen a few good ones for you to view by clicking on the following links. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. It is a circuit workout that generates amazing results. Chest chest fly dumbbells secondary muscles outer chest, front deltoids starting position lie down on your back on the bench and grab one dumbbell with each hand at shoulder height, elbows just slightly arched. As i wrote in my article feel the bench in your chest with this move, this is probably my favorite dumbbell exercise to hammer the pecs. When it comes to chest training the barbell immediately springs to mind as the gold standard for chest development rather than dumbbell chest exercises. Keeping your legs elevated for the duration of each set will also hammer your core. Dumbbell exercises for men over 50 simple fitness project. Each has a corresponding movement to them and lets see what they are. Using dumbbells instead of barbells in your chest day allows you to target more parts of your body. Starting position stand up and hold one dumbbell in each hand in front of your thighs, palms facing backwards. Lie on your back holding a pair of dumbbells at chest level with your upper arms on the floor, your forearms vertical, and your palms facing forward. Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based.

All chest exercises using dumbbells listed here are presented using animated diagrams that show you the correct way to perform each, as well as comments on the. Dumbbell workouts solve a lot of logistical problems. Top dumbbell chest exercises for full chest development. Browse through the various dumbbell exercises for the chest pectoral muscles below. Some people will call these middle chest exercises, but the truth is there is no such thing as a middle chest. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises this routine is a short, concise workout that targets all parts of the body. Heres a quick, simple primer for working out with dumbbells for beginners. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Start with 2 to 3 sets of 8 to 12 repetitions and pair the dumbbell chest press with back exercises like the bent over row or the dumbbell wide row to keep your upper body sculpted, proportional and to improve muscle tone and strength. Dumbbell upright rows 3 sets x1012 reps no rest dumbbell curls 3 sets x1012 reps no rest.

Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need. In this list below, we try to collect all the best dumbbell exercises for you. Top 5 dumbbell exercises for building strength muscle. Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step. These exercises will build the chest into a solid rock of mass.

Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. These 30 chest exercises will develop your pecs, spark greater levels of strength, and give you a more imposing physique. Grasp a dumbbell in each hand with your arms fully extended upward and your palms facing in the direction of your feet. The case for using dumbbell exercises as part of your strength training program is wellestablished. Incline dumbbell bench chest press is a gym work out exercise that targets chest and also involves abs and shoulders and triceps. Instead, dumbbell exercises are often seen as secondary tools to be used for finishing exercises after a barbell session. Children must not be let on or near to this machine. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. The 30 best dumbbell exercises of all time mens journal. Lower the dumbbells to a position where you feel a comfortable stretch. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. This exercise requires core strength and stability in order to maintain proper form.

Easy lifting mark verstegen has made exos the cutting edge human performance company that helps people reach higher and achieve more. With dumbbells, theres no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer. Keeping your chest firmly on the bench pad, pull through your shoulder blades and elbows, and bend your arms to row the dumbbells up until they meet the bench. Dumbbell exercise illustrations homepage on this page you will find some of my favourite dumbbell exercises. Workout routine dumbbells upper body printed on apr 28. For sure, you want to get those wellchiseled colossal pecs we all admire and aspire to have, but you have no idea how to get that. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym. How lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Motion raise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Sit on the edge of an incline bench set at about a 45degree angle. Also a first workout routine that works the entire body in about 45 minutes.

Here you promote two of the major actions of the chest into one hybrid exercise. Dumbbell pullovers the forgotten upper chest exercise. If playback doesnt begin shortly, try restarting your device. Doing these movements will give a full balanced look to the chest muscles. You get a full chest workout and you can still do it right from home, all you need is a pair of dumbbells. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest, your triceps, as well as your front deltoids shoulders. This upperbody exercise strengthens the muscles in your upper back. Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as part of a wellrounded physique. Chest barbell bench press 4 10, 8, 8, 6 incline bench press 3 8, 8, 6 decline bench press 3 8, 8, 6 dumbbell flys 2 10 dumbbell pullover 2 8 triceps tricep extension 4 10, 8, 8, 6 tricep dip 3 10 tricep bench dip 3 8 add more weight for each set. Stand with your feet hipwidth apart, arms bent, holding a dumbbell above each shoulder.

Full body workout at home without equipment download pdf. Upper body exercises to do with dumbbells the healthy. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Dumbbell exercises are generally performed with a dumbbell in each hand. There are three different dumbbell exercises i use to hit my upper chest for maximum growth.

When you finish your reps, rest the dumbbells back on your thighs to help you. Dumbbell routines and exercises dumbbell exercises and. Slowly open your arms out wide to each side of you about 45 degrees. The dumbbell bench press is one of the best dumbbell exercises for the chest. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises.

Give this intense 5 minute dumbbell chest workout a try. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Bench press bench press neutral grip incline bench press incline bench press neutral grip decline bench press lying fly incline fly straightarm pullover bentarm pullover bench press lie down. Dumbbell exercises are a great place to start, since free weights are easy to manage and handle, tripp says. The idea here is to squeeze the dumbbells together as you press up and down. Here are 12 of the best chest exercises to do just that. The other nice thing about this exercise is it forces you to stabilize your torso using your core muscles. Working your chest muscles also has an aesthetic factor body contouring. Keep your palms facing in and without twisting your arm, curl the dumbbell up towards your opposite shoulder. Jan 04, 2017 when youve been working out for a while and you know most of the exercises in the book, it can become challenging to create a routine that tests your body in new ways. You dont even need a gym membership as long as you have a bench and a parking spots worth of space. If youre ready to mix things up, then heres six dumbbell exercises to spice up your arm routine. As your hands approach each other at the top, instead of reversing the move, hold the dumbbells over your chest and perform a closegrip press.

The chest exercises listed on this page can be performed using a simple set of dumbbells and a workout bench, which is a setup youll find in most home gyms as well as commercial gyms. You might need to load leg exercises with more weight than. Best butt workouts for women free printable 12 week butt workout 595761. Extend your arms to lower the dumbbells back down to the starting position, and repeat for 812 reps. Motion raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. Holding a dumbbell in one hand, assume a twopoint stance, in which your feet are shoulderwidth apart and. Doing only pushups and bench presses will lead your chest muscle fibers to tighten, pulling your shoulders forward especially if you have a desk job. Read on to learn about these effective pectoral exercises that you can do with dumbbells. Alternating dumbbell chest press the alternating dumbbell chest press is a beginner upper body exercise. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. Keeping your chest lifted, squat as low as you can.

At 2 sets per exercise the routine lasts 45 minutes if you rest 1. Fully understand the function of this mechanism and do tests of the mechanism regularly to make sure it operates correctly. If you want to kill two workout birds cardio and strength with one stone, compound exercises are the way to go. Printable workout sheet see 7 best fix chart printable 703614. Sit on the ground with both legs extended in front of you. Oct 25, 2017 in todays video peter carvell will show you hoe to combine 4 powerful dumbbell exercises to create a super effective fat loss workout for home. If your into weight training, chances are you train with both barbells and dumbbells. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Bicep curl exercises the biceps triceps kickback exercises the triceps bench press exercises your chest. Now for the most important part, lets have a stepbystep look on the different forms of dumbbell chest workouts. Nov 01, 2019 basic dumbbell exercises youtube is your friend.

It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Dumbbell chest press pdf overall dumbbell flies pdf inner pectorals shoulder exercises. Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. Although the exercises below are simple, the way they are. For example, the barbell chest press focuses solely on your chest but when you do dumbbell chest press, it also targets your shoulder area, allowing you maximize each rep you do.

The questionnaire attached form 11 is intended to give a fitness trainer the basics they. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest. Workout routine dumbbells full body printed on apr 28 2011. Plus, with dumbbells, you can easily adjust your load, which gives you limitless options for modifying moves to suit to your needs and fitness level. You should feel your abs working during both parts of the exercise. Better balance, greater contribution from support muscles, the ability to train unilaterally and to selfspot the list goes on. The dumbbells should be at the sides of your chest. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest triset b deltsbicepstriceps. This dumbbell workout is a goto fullbody workout for any fitness level.

Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug. The dumbbell workout plan to build muscle at home coach. In order to view the gallery, please allow manage cookies. A large list of dumbbell exercises box fitness gym in. Workout routine dumbbells beginners printed on apr 28 2011. Dumbbells, like barbells can provide you with a fantastic workout that takes breaks down free weight training to its basic fundamentals. Weight of the dumbbells can be adjusted based on your fitness level or muscle group. This is most probably an ego bias because it is with a barbell that we can lift most weight and show off in the gym. Get a whole lot of work done with just a set of dumbbells.