How to Blast Your Chest at Home With Adjustable Dumbbells
If you are exercising at home without a bench and a barbell you might be wondering how the hell I am going to blast my chest.
I had that problem too and trust me working out at home is not easy when you have to constantly improvise and be creative.
For those of you who want to exercise your chest hard at home, here is a great way to do it.
You will not even need a bench, just some good adjustable dumbbells.
Here is how you do it For these exercises all we will need is the floor and adjustable dumbbells.
The floor might actually be a little bit too hard, so lay on a carpet or put some soft towels down instead.
We are going to do 3 exercises in succession without rest.
1)Push ups 10-20 reps (this depends on your fitness, do what you can) 2)Dumbbell floor press 12 reps (use the same weight for both press and fly) 3)Dumbbell flys 12 reps Rest for two minutes after you have finished (all three exercises), then start again.
Do this in succession 4 times for best results.
1)Push ups (on your fists) Push ups are better done using your fists, if your fists hurt too much on the floor, do them on a carpet or towel 1.
Make two fists and place them shoulder width apart on the floor.
2.
Use your arms to raise yourself and support your weight using your arms and the balls of your feet.
3.
Now you form the plank, which is a straight line from head to heels 4.
Lower yourself down until your elbows form a 90 degree angle, breath in as you lower yourself down.
5.
Now raise yourself upwards away from the ground, breathing out as you do.
Bring yourself back to the plank position.
6.
Repeat 2)Dumbbell press A dumbbell press is like a bench press with dumbbells, but you are lying on the floor instead of a bench.
All you will need for this exercise is adjustable dumbbells.
1.
Take your dumbbells and hold them straight up overhead.
The palms should be facing forward.
2.
Bring the dumbbells down towards your outer chest (if you were on a bench you would go down as far as possible, but since this is done on the floor you can't).
3.
Press the dumbbells back up to the top.
4.
Repeat.
3)Dumbbell Flys Doing flys on the floor is good because it limits your motion and stops you from bringing your arms too far down.
All you will need for this exercise is adjustable dumbbells.
1.
Lie on the floor holding the dumbbells up straight overhead, thumbs facing backward and palms facing each other.
2.
Lower the dumbbells in an arching motion as wide as you can.
You can bend your arms ever so slightly to take the pressure off your elbows.
Your palms should not twist.
3.
Bring the weights to a complete stop just before you hit the floor.
4.
Now lift them back up along the same line, as wide as possible.
5.
When you bring the weights back up to the starting position flex the muscles slightly.
6.
Repeat until you have done all reps.
If you do this workout properly you should be able to really exercise your chest.
Remember you can still do a great workout at home with simple equipment.
I had that problem too and trust me working out at home is not easy when you have to constantly improvise and be creative.
For those of you who want to exercise your chest hard at home, here is a great way to do it.
You will not even need a bench, just some good adjustable dumbbells.
Here is how you do it For these exercises all we will need is the floor and adjustable dumbbells.
The floor might actually be a little bit too hard, so lay on a carpet or put some soft towels down instead.
We are going to do 3 exercises in succession without rest.
1)Push ups 10-20 reps (this depends on your fitness, do what you can) 2)Dumbbell floor press 12 reps (use the same weight for both press and fly) 3)Dumbbell flys 12 reps Rest for two minutes after you have finished (all three exercises), then start again.
Do this in succession 4 times for best results.
1)Push ups (on your fists) Push ups are better done using your fists, if your fists hurt too much on the floor, do them on a carpet or towel 1.
Make two fists and place them shoulder width apart on the floor.
2.
Use your arms to raise yourself and support your weight using your arms and the balls of your feet.
3.
Now you form the plank, which is a straight line from head to heels 4.
Lower yourself down until your elbows form a 90 degree angle, breath in as you lower yourself down.
5.
Now raise yourself upwards away from the ground, breathing out as you do.
Bring yourself back to the plank position.
6.
Repeat 2)Dumbbell press A dumbbell press is like a bench press with dumbbells, but you are lying on the floor instead of a bench.
All you will need for this exercise is adjustable dumbbells.
1.
Take your dumbbells and hold them straight up overhead.
The palms should be facing forward.
2.
Bring the dumbbells down towards your outer chest (if you were on a bench you would go down as far as possible, but since this is done on the floor you can't).
3.
Press the dumbbells back up to the top.
4.
Repeat.
3)Dumbbell Flys Doing flys on the floor is good because it limits your motion and stops you from bringing your arms too far down.
All you will need for this exercise is adjustable dumbbells.
1.
Lie on the floor holding the dumbbells up straight overhead, thumbs facing backward and palms facing each other.
2.
Lower the dumbbells in an arching motion as wide as you can.
You can bend your arms ever so slightly to take the pressure off your elbows.
Your palms should not twist.
3.
Bring the weights to a complete stop just before you hit the floor.
4.
Now lift them back up along the same line, as wide as possible.
5.
When you bring the weights back up to the starting position flex the muscles slightly.
6.
Repeat until you have done all reps.
If you do this workout properly you should be able to really exercise your chest.
Remember you can still do a great workout at home with simple equipment.
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