Chest Workout at Home with Dumbbells

This article enlists some of the most power-packed exercises to pump up your chest muscles.

If you're starting workout and want to build those stunning muscles then you must have a dumbbell. A dumbbell is one of the most basic fitness equipment that everyone must have, with just a pair of dumbbells one can perform several exercises at home. Everyone wants that chiseled chest and all you need for that is 30 minutes in a day and a set of dumbbells and you are good to go.

These are few exercises which you can do in 30 minutes with the help of a dumbbell to build your chest and upper body. Don’t rule out good nutrition and other exercises out of your schedule. Just include these to pack up more chest muscles.

Dumbbell bench press: This variation of traditional barbell bench press gives you variation and stabilizers your shoulder while giving the same benefits to the chest. All you need to do is lie on the bench with your face up and hold the dumbbells in your hand, bring the dumbbells straight up over your chest pause there for a second and then lower the dumbbells together and that's one rep. You can repeat this exercise 10 reps at the time to get the benefits.

One-arm one-leg dumbbell row: This exercise includes your whole body but mainly targets the lats and chest and also stretches your hamstrings. It also provides great balance to your body. To do this, hold onto a surface with one hand, stand on one leg slide a little by dropping your chest and then lifting the leg opposite your free hand. Hold the dumbbell in your free hand pull it to the side of a waist and then lower it, and your one rep is done. You can repeat it for 10 reps to get the maximum benefits.

Dumbbell chest fly: It targets your shoulder and biceps. To do this lie down on a bench with your face up, hold the dumbbell with the pair of your hands over your chest facing each other and your elbow slightly bent, keep the arms almost separate bring the dumbbells down to the side and you will feel a little stretch in your chest and hand. Bringing the dumbbells down your palm should be facing the roof. Do the same step in reverse and a rep is done. Repeat the exercise for about 10 reps.

Incline dumbbell bench press: This variation of bench press targets your upper chest and also works on the front shoulder. To do this you will need to lie down on a bench with your face up at a 45-degree angle, hold dumbbells at the outside off your shoulder, lift dumbbells up over your chest then lower the dumbbells touching the shoulder from outside, then push them back in front of a chest. Do this daily to get the benefits.

Bridge floor- It involves pecs, glutes and hamstrings. Lie down on a mat on the floor. Bend down and make a bridge position. Place the dumbbells over your chest, palms facing each other press your feet on the floor to squeeze your glutes Lower your hips and dumbbells simultaneously, pause for a second at the bottom, and then go back up making the bridge position. Do 10 reps a day to get the benefits.

One-arm offset dumbbell bench press: This variation of dumbbell bench press focuses on stabilizing your shoulder while also giving the same benefits to your chest. Lie down on a bench face up place your left shoulder blade and you left glute on the bench and right blue and right shoulder blade off the bench. Place your left hand above your head, hold dumbbell in your right hand and lower the dumbbells until your elbow is aligned with your shoulder, reverse back the position, continue this for 10 reps and alternate the sides.

One-arm dumbbell hang snatch: This includes your entire body and mostly your chest and hips. It is also advised to start with the lightweight until you are comfortable with the exercise. Stand straight with your feet apart exactly to your shoulder length, keep your back flat, chest up and push your hips back. Hold the dumbbells right in front of you, lower down the dumbbells between your knees in one motion extend your hips quickly and put the dumbbells straight up when the dumbbells at the maximum height, bring your body under bend and get it over your head, and then lower it back again to the starting position. Do this, 10 reps at a time.

Above-mentioned exercises will help you build strong chest and body in just 30 minutes with the comfort of your home and just one pair of dumbbells.