Standing Chest Exercises with Dumbbells
Most chest workouts are better performed on a bench. Is the only time you can work on your chest when you have access to a bench? No way, not at all. And you won’t have to do a thousand push-ups for us.
This article will provide a comprehensive guide to the most effective standing chest workouts that don’t require a bench. These standing chest exercises with dumbbells will help you a lot. Those exercises are ideal because they require almost no effort from your shoulder joints. Most standing chest exercises may be done anywhere with just a pair of dumbbells.
Understanding the Chest and its Muscles
The major and minor pectoralis are muscles found on each side of the chest. The term “pecs” is commonly used to describe the combination of these muscles. In addition to being a focal point of attention for both sexes, these muscles are crucial for basic tasks like opening doors and picking oneself up off the floor. The Pectoralis major, pectoralis minor, serratus anterior, and subclavius are the four muscles that make up the anterior chest wall.
Best Standing Chest Exercises with Dumbbells
Looking for the best standing chest exercises with dumbbells? Keep reading!
→ Front Chest Raise using Dumbbells
This standing chest workout may come as a surprise if you’ve always thought that the only way to work the chest muscles was through horizontal pushing and adduction. Dumbbell front chest raises are performed in a manner analogous to shoulder raises. However, this move has a slightly altered range of motion.
- Put your feet about shoulder-width apart and keep your knees slightly bent as you stand.
- You should keep your wrists in a supinated position while lifting dumbbells. Put your hands down by your side.
- Now, in a gradual, slanted motion towards your midline, lift your right arm until it is parallel to the floor. At this moment, you should feel a sharp tightening in your upper chest.
- For 1-2 seconds, maintain this position, and then bring your arm back to your side.
- You should repeat those motions with your left arm now.
→ The Landmine Chest Press
Landmine chest presses are absolutely essential if you want to develop a robust upper chest shelf. This move can be done one-handed or two-handed.
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- Place yourself in front of the landmine and add as much weight as you like.
- It is recommended that you stand with your feet slightly wider than hip-width apart and your back completely straight.
- Clamp your hands together to hold the loaded end of the barbell. Tuck it in at your upper chest. Don’t forget to tuck in your elbows.
- Extend your elbows fully and press the weight upwards. After you’ve lifted the dumbbells to the highest point, squeeze your upper chest muscles. Remain here for a second or two.
- Put the weights down to your upper chest and drop them carefully.
- Take a deep breath in as you lower the weight and a deep breath out as you raise it.
- You should do this until you have completed the required sets and reps.
→ The Standing Dumbbell Fly
If you’re at a hotel fitness center or your home gym doesn’t have a cable machine, a standing dumbbell chest fly is a terrific alternative. The upper chest is effectively worked with the standing dumbbell chest fly. Developing a broader and more muscular chest can be accomplished with just a pair of dumbbells. This dumbbell chest fly is just as simple as the previous standing chest workout.
- Raise a set of dumbbells overhead, palms up.
- Keeping your elbows slightly bent, bring both arms up in front of you as if you’re about to give someone a hug.
- To finish your reps, lower the weights to your sides under control.
→ The Svend Press While Standing
Svend Karlsen, whose name appears on a list of some of the world’s most muscular men, inspired the naming of this exercise. The standing dumbbell svend press is a novel chest-toning move since it incorporates both horizontal pushing and adduction.
- Plant both feet firmly on the ground, wider than your hips apart.
- Take a dumbbell with both hands and prepare to lift. Align it such that its long axis is perpendicular to the ground.
- Squeeze your shoulder blades together and hold the dumbbell at chest level. Put as much pressure as you can on your palms together. Your pectoral muscles will contract as a result of this action.
- Now, extend your elbows so that your arms are perpendicular to your torso, and press the dumbbell away from you. Don’t stop rubbing your hands together.
- Bring the weight back to your chest and slowly return to the beginning position.
- Follow this routine: 3 sets of 12-15 rigorous repetitions.
You must be eager to try the various benches dumbbell chest exercises described here. Is it not? That’s fantastic because you can train your chest without using a bench. Those dumbbell chest workouts can save the day, even if you prefer to work out at home. Make sure to try these standing chest exercises with dumbbells with caution. Therefore, you can no longer limit your chest workouts to infinite sets of bench presses and dumbbell flies while sitting on a bench. If you try the workouts mentioned in this article, you should see a significant increase in your chest size and strength.