This is the “god” of all workouts. Not a fan of dumbbells or barbells? Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. Time to build some serious upper body strength. How to: Stand tall with feet hip-width apart. And since the range of motion stops at the floor, you place less strain on your shoulders," she adds. It's a great move to incorporate at the beginning or end of your chest workout. How to: Grab a dumbbell in each hand and lay supine (on your back) on a flat bench and press your feet into the floor. If you are new at this, start with very light weights to master the technique first. Want to keep training from the comfort of home? Subscribe to our email newsletter to receive weekly articles and great inspiration. How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. Just like the push-up workout, this one is also three rounds, and form over speed is important! Once you have completed 30 seconds of all five exercises, rest for one minute. Keep your feet completely flat on the ground, and push your knees out as you lower down. How to: Start standing tall with feet hip-distance apart and holding a light dumbbell in each hand. 30 seconds chest dips 30 seconds rest… Retract your shoulders by pulling them back and down to maintain good posture throughout the movement. Squeeze as hard as you can for 10 seconds, then release and return to starting position for a quick break, and then repeat. Make sure to execute each exercise in good form even when your body starts to fatigue — remember, form over speed! How to: Start standing tall with feet hip-distance apart and holding a dumbbell in each hand. This variety of exercise movements work every angle of the chest and engage supporting muscles too. The chest area is made up of two primary muscles—the pectoralis major and the pectoralis minor—often referred to as ‘pecs.’ The pectoralis major is the larger of the two muscles, and extends across the upper chest, attaching to the shoulder and the breastbone and has a fan-like appearance. This exercise not only adds depth to the chest but it adds width as well. ; Do 4 … Lie on a bench with an incline with a dumbbell in each hand, palms facing each other. For an added challenge, hold a bear plank position with your knees bent and hovering about an inch off the ground. But if benching hurts your shoulders, you train at home without a trusty spotter, or you’ve found that barbell training just doesn’t give you a bigger chest, dumbbell work is the answer. Though this is an extreme display of built-up pecs (pectoral muscles), that many men aspire to, having a strong, toned chest is equally essential for both men and women—and goes way beyond fitness aesthetics. Tap your left shoulder with your right hand, then return to plank position and repeat on the opposite side. All upper chest exercises activate the shoulders, triceps and lower chest muscles. Just like the push-up workout, this one is also three rounds, and form over speed is important! The first exercise we’ll be using will target the whole … Do this workout twice a week. How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. Close Grip Push-Ups. the difference between bodyweight training and weight training, A Push in the Right Direction: Push-Up Variations for Beginners and Experts. How to: Set a bench to a 45 degree incline. More Home Workout Chest Moves. This bicep curl variation places a special emphasis on the chest muscles and is a great way to mix up any workout. This Workout's Got You Covered. That’s partly because it can be performed … You’ll need a set of dumbbells and equipment referenced above for those chest dips. Plus, Dolke adds that a toned chest adds power to your shoulders and arms, which helps with strengthening your body for everyday tasks like picking up grocery bags and holding your baby. Dolke says. You can place this workout on a Tuesday for example. Did you know that your chest houses some of the largest muscles in the upper body? Spread your fingers wide, and press firmly through the palms and knuckles. This Workout's Got You Covered, The Ultimate 30-Minute Boxing Workout to Help You Feel Great, The Best Resistance Band Exercises for a Full Body Workout, Fitness Experts Share Their Favorite Leg Workouts, Fun Exercises to Keep Kids Strong and Healthy. Press-Ups. Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass. Bring your arms back into your chest, and then engage your glutes as you stand back up. … If you’re looking to build serious pushing strength, an at-home chest workout might be just what you need to add to your exercise routine. Dolke and fitness experts from the Good Housekeeping Institute Wellness Lab teamed up to bring you the best chest exercises for women. You can perform a chest press on a bench, but Dolke says she prefers lying on the floor. Chest dips are a fantastic exercise to build a strong chest and some even argue that it is the overall best chest exercise. Exhale as you press your feet completely flat on the floor and make sure to.! Just a reverse form of the chest press on a bench with an incline.... I 'm postpartum, I am currently modifying the pushup on my knees, '' adds. Probably the most popular bodyweight move in the right way to do the movement to the exercise on this,... 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