If someone has informed you that performing chest dumbbell exercises without a bench is impossible, then they are mistaken. There are numerous dumbbell pectoral exercises that can be done without the use of a bench.
Do you prefer to work out at home instead of going to the gym? If so, you’re like me. I like having the flexibility to create my own workout schedule and routine without a trainer pushing me. However, when I was developing my workout plan, I realized I didn’t have any exercises to target my pectoral muscles (chest muscles) that I could do at home.
A friend suggested using dumbbell exercises that required a bench, but since I live in a small apartment, I didn’t want to add more clutter. So I began looking for pectoral dumbbell exercises that didn’t require a bench. To my surprise, I found it wasn’t as difficult to find these exercises as I had expected.
Dumbbell Chest Exercises without Bench
Dumbbell chest exercises are an excellent option for both men and women. Choosing to do these exercises over machine exercises has several advantages, including a reduced risk of overuse injuries. Additionally, after working out with dumbbells, the change in posture is noticeable to everyone.
Without further delay, let’s shift our focus to pectoral exercises that use dumbbells but don’t require a bench.
Dumbbell Reverse Flies
This particular exercise not only targets the pectoral muscles but also works out the back muscles. Begin by standing with your feet positioned a little more than shoulder-width apart. Bend forward from your waist until your back is parallel to the ceiling. Alternatively, you can opt to sit on a chair while performing the exercise.
Next, hold a dumbbell in each hand, making sure not to lock your hands. Bring the dumbbells close to each other and then raise your hands out to the sides until your forearms are parallel to the floor. Throughout the exercise, keep your elbows bent. Gradually lower your arms and bring the dumbbells back together, then repeat the exercise.
Dumbbell Chest Press
To perform this exercise, lie down on the floor with a dumbbell in each hand. Bend your knees and place your feet flat on the floor. Extend your arms so that the dumbbells are positioned directly above your chest.
Slowly lower the dumbbells towards your chest while ensuring that your elbows slide down from your ribcage. Then, gradually extend your arms back up into the air to repeat the exercise.
Dumbbell Chest Flies
As we’ve already covered a variation of this dumbbell pectoral exercise, let’s move on to chest flies. To perform this exercise, lie down on the floor with your arms extended out straight, holding a dumbbell in each hand positioned directly above your chest.
Slowly bend your elbows and open your arms to the sides. Keep your elbows neither “locked” nor “loose” while extending your arms out to the sides, ensuring that no part of your hand touches the floor. Lower the dumbbells until your upper arms are parallel to the floor, and then raise your hands to return to the starting position.
Dumbbell Upright Row
This dumbbell exercise targets the upper part of the chest muscles, also known as the deltoid muscle. Begin by holding a dumbbell in each hand with your palms facing your quadriceps. Stand with your feet hip-width apart. Lift the dumbbells up as if you were pulling them towards your shoulders, ensuring that your elbows go out to the sides. Throughout the exercise, your palms should face your body. Slowly lower the dumbbells to the starting position and repeat the exercise.
It’s important to maintain the correct posture while performing these exercises to avoid any chances of injury. Prior to doing chest dumbbell exercises without a bench, it’s crucial to perform some warm-up exercises.
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