One Arm Dumbbell Row (if no bench, use a chair) 4. Ready to hit that chest with whatever random dumbbells you've got lying around the house? By Nicole Cruz Updated May 21, 2019 Dumbbells can give you a quality muscle-building workout from home. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. This post may use affiliate links. WorkoutDigest is not associated with CrossFit.com. Dumbbell Shoulder Press It is one of the most powerful exercises to strengthen and build your shoulders. ​​Dumbbell squats are one of the best lower body workouts you can do with dumbbells. Extend your arm over your head until it is perpendicular to the floor and next to your head. TUESDAY Sets: Reps: Date: Muscle Groups: Chest/Back Dumbbell Bench Press: 3: 10 – 12 Dumbbell Flies: 3: 10 – 12 … Because of this, it’s not recommended for beginners. Rest for 1 minute at the end of the 3 rounds and repeat for a total of 3 sets. Also, it is good to use some workout gloves to avoid ripping your skin from this exercise. I was wondering if there is a possibility of doing a solid workout with just the dumbbells. As you get more advanced, you can add more weight, or extend the number of sets, or hold the deep squat longer. In fact, you can do a full body dumbbell workout with no bench. If you cheat the move by relying on your upper arm for support, you will not see the results you want. They will show you the right technique, so you can maximize the effect of this workout! As long as you are experiencing strength and muscle gains, stick with this routine! No squat rack? To do thrusters, get two dumbbells and stand with your feet shoulder width apart. 7 Dumbbell Chest Exercises: No Bench Needed! You can choose the days that are most convenient for you. This exercise is great for developing balanced strength and mass through the left and right sides of your chest. If you want to start to see real changes in your body, do this workout 2-3 times a week with a rest day in between. About the only exercises that are hard to do without a rack are back squats and bench press. Later, you’ll also find an example workout that you can try which contains some of these exercises. It involves only one dumbbell, but it is pretty darn intense. They need to stay in line with your chest when fully extended. As you reach your full standing position, press the dumbbells straight up over your head as you would for a shoulder press. As you are doing this pay extra attention to your plank. Robert Lemus is natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. Dumbbell bench press lying on the floor 4 sets of 15 reps (30 seconds of rest between sets) Wiring dumbbells on the ball 4 sets of 12 reps (30 seconds of rest between sets) As you can see, this workout is easy to enter at any time, even for the busiest people. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. Stability Ball Dumbbell Pull-Overs; 6. Press the dumbbell with the help of your palms and release it to get in the previous position. Look straight ahead and keep your chest up as you do this. I use only kettlebells and light (ten to twenty-two pound dumbbells) and while I'm by no means huge and ripped, they've kept me going. He has been lifting weights & writing about fitness for over 5 years. Bench Press Alternatives: Improve Your Bench Press Without a Bench, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), Bench Press Vs Push Ups: Why The Bench Press Isn’t Enough, 5 Proven Benefits Of Bench Press (#3 Is WOW), 6 Medicine Ball Partner Exercises for a Full Body Workout, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. Bent-Over Dumbbell Row Stand up with feet shoulder width apart, knees slightly bent, then bend your torso to the front and stay at a 45-degree angle with the floor. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. To start this move, stand up straight in an athletic stance while holding a dumbbell in each hand. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. Start in an athletic stance while holding a dumbbell in each hand. Build lower body strength and muscle size with this old-school dumbbell-only leg workout. This unique take on the push up will test your strength and stamina! 2. So now you don’t have any more excuses to not make gains. level 1 Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. This workout can be run for an extended period of time. Throughout the move be sure to keep your upper arm totally still. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. 7 Dumbbell Chest Exercises: No Bench Needed! Standing Upward Chest Fly; 3. They target your quads and glutes but also require some engagement of your core. Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to lift them up. If you need a flat weight bench that can fold up with ease, then look no further than the Marcy PM-507. Good let's get after it! There are so many moves you can do with dumbbells that only require one or two dumbbells. The reason you see it so frequently is because it is so effective at helping people build mass in their arms. Frankoman S Dumbbell Only Split Muscle Strength Dumbbell only home or gym full body workout muscle strength the bench press workout routine to build all around strength dumbbell only workout 6 day split improve your fitness fast with this 30 day dumbbell plan. Go into push up position with each of your hands on a dumbbell, directly under your shoulders. The reps up and down should be slow and controlled. Your starting position should be with your arms extended above your chest. Optional equipment includes a mat and different weight options in case you want to go heavier or lighter. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Stand in a straight position and hold the dumbbell with your palms. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted. Except that there’s no bench, and the ball starts rocking as you try to put the dumbbells up. Dumbbell T Push Ups; 5. No problem! The dumbbell chest fly can be done in various ways without a bench. Then lower the dumbbells back to your shoulders and begin to squat again. Lie on the ground with your knees bent and feet flat on the floor. When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape. Cleaning a barbell to the shoulders allow you to do front squats and overhead press, which are acceptable substitutes, respectively. But, believe me, you can! The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout (DUMBBELLS ONLY / NO BENCH!!). To do a single arm plank row, first hold a high plank while gripping the bars of your dumbbells. It’s a great home dumbbell exercise you can do with no bench. Push your hips upwards to get your body in as much of a flat position as possible. 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. In this exercise, you grip the dumbbells with your palms facing backwards, towards you. This is the perfect addition to any home gym. It also provides the opportunity to work on your core strength and stability as you add weight to one side of your body at a time. Lift the dumbbell up as much as you can and then slowly lower it back down. Dumbbell squats are one of the best lower body workouts you can do with dumbbells. ​​To work your back you should be doing bent over rows. Each repetition should consist of a push up and a twist. Not only does it work the mid back, it also works the rear delts, traps, and your lats. There are several elements to this push up and it does require a reasonable amount of core strength and stability. While keeping your arms above your head, bend at the elbow so that the weight goes behind your head. It’s a great home dumbbell exercise you can do with no bench. Next, rotate your palms forward and then bend at the elbow to lift the weight up to your chest. Start with the dumbbells together above your chest with a slight bend in your elbows. You should activate your entire body to maintain balance. Repeat the same motion on the other side, thus exercising both sides of your upper body. Press the weights up and together above your chest, squeezing the muscles at the top of the movement. Hi! To produce maximum results, do the prescribed reps of each exercise back-to-back, resting as little as possible. This 30-minute dumbbell workout to build your back is designed as a circuit workout. This is a good. Your palms should be facing inwards. The workout can be performed for up to 12 weeks. Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below! Start by doing a push up. 8. Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you. From here, open your arms out wide, until your arms are parallel to the floor. Doing this exercise on the floor will allow you to use more weight. ​When you want to see real changes in the composition of your body you need to be doing dumbbell thrusters. You can do it also on decline and incline positions. To perform this exercise, you need only one dumbbell. In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench! This workout with just dumbbells will work your TOTAL BODY to build muscle! Plank (ignore the regular progression and go for 30-60 seconds) Day B. Rest only briefly between each round of the circuit. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Once you have gotten into your lowest squat, extend your legs explosively to return to standing. Simplefitnesshub.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Dumbbell only but no bench workout? Copyright @2020. Flat Bench Dumbbell Flys This is a good exercise to finish your chest training since it stretches, but at the same time strengthen, your pecs well. However, doing it on the stability ball makes it more challenging in terms of balance and stability. ​No move is as ubiquitous as the bicep curl. ​The triceps are a difficult part of the arm to work but with tricep extensions, you can easily target them and help eliminate those stubborn bat wings in your upper body. The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. Keep your eyes looking forward and chest lifted as you do this. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. Try to keep the flow without pausing to keep your lower body engaged. Core on, always. Do this while you’re watching TV in the comfort of your home. When you’re first starting out working with dumbbells you may not realize how much you can do without a bench. Workout Routine: Renegade Rows: 4 x 14; DB Squat Thrust w/Push up: 4 x 10; Single Arm Plank Blackburns: 4 x 10-15 sec each position; Squat Series (not shown in video): 10 bodyweight squats, 10 bodyweight squats to jump x 3 times through WITHOUT resting. This no bench required dumbbell chest workout is 8 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. Download this image for free in High-Definition resolution the choice "download button" below. Here are some key elements to maximizing progress: This exercise is best performed in alternating reps from left to right. From there, the rest is just a basic bench press. Rest the dumbbells on your shoulders in the rack position. You also need a bench! It’s not your average workout. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. ​This is a good move to do if you want to add some definition to your back while being in the comfort of your own home. Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. D'bells only is one way to go. You can also do hack squats and floor presses without a rack. Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability. This will allow for more activation through your chest than through your lats in this phase of the movement. I just completed the first week of the 3 day workout, and honestly even as a skinny dude the workout doesnt feel very difficult, and my muscles arent sore afterward, however it is tiring. The gym at my apt complex has a decent set of dumbbells, treadmills, and a really shady multipurpose machine from like the 80's. Lateral Side Raise 6. chest workout at home with dumbbells - hey man, if you want to grow your chest try this chest workout at home with dumbbells. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging. It is one of the best no-bench dumbbell workouts you can do for your bicep. If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core. I’ve got some good news for you, friend. Single Arm Floor Chest Press; 7. They don’t take up much space and you don’t need to break the bank buying them. Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. You don’t want to cheat yourself out of your workout. When your elbows reach a 90-degree angle, pause and then extend your arms to bring the weight back to the starting position. 1. Investing in at least two solid weights for your home gym opens up a world of workout opportunities. Floor Fly 30s REST 30 seconds. Only the forearms should be moving as you perform this exercise.. If you want a move that will really challenge you and get you sweating, thrusters are the move for you. 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