Upper Chest Workout At Home With Dumbbells

If you are looking for a great upper chest workout at home, that can be done without equipment and without having to drive to the gym all the time, then this article is for you....


Upper Chest Workout At Home With Dumbbells



    There are many different chest exercises that one can do at home but these particular ones were chosen because they allow you to only do very minimal movements and require little effort from your muscles. These exercises will strengthen your pectorals, work out your shoulders and lower back as well as improve posture.

    It is also important to get a lot of rest and eat right after you have worked out. Make sure that your meals are full of protein and carbohydrates in order to aid your body in recovering properly without feeling sore or stiff.

    Remember that reaching your goal is all about consistency and hard work, so make sure to push yourself until they are done.

    TARGETS

    Upper Chest: The upper chest consists of the pectoralis major and minor muscles that lie on top of the breast bone. The area stretches from the neck to the armpit. 

    When you are working out your upper chest, make sure that you do not just work out your whole chest muscles instead focus more on the upper chest area. In this case, you should keep your hands closer to your body.

    Why Upper Chest Workout with Dumbbells?

    The main reason for an upper chest workout with dumbbells is that it’s possible to complete a wide variety of exercises without changing equipment.

     In addition, you can monitor your form and adjust accordingly without having someone spot you. You also have total control over the amount of weight you use. Furthermore, you can practice different angles.

    Why use dumbbells to build your chest?

    Smaller muscles are easier to work, so in order to increase the size of your chest, you need to make the muscles bigger. You can build up your chest muscles by using dumbbells.

    Dumbbells are better than other weights because they do not cause joint problems. In order to avoid joint problems, you should use dumbbells in order to avoid damaging your joints.

    You can build stronger muscles by using dumbbells if you use them correctly.

    Are dumbbells Better For Chest?

    The answer to this question is no. Dumbbells are not better for chest exercises then the barbell. Dumbbells are not better for chest exercises than the dumbbell press. Dumbbells are not better for chest exercises then the barbell bench press. Dumbbells are not better for chest exercises than the incline dumbbell press. Dumbbells are not better for chest exercises then the dips.

    The dumbbell press is harder for beginners because it is a two joint exercise with each arm moving independently of each other. The barbell bench press is only one joint, so it's easier to coordinate and control, which makes it superior for beginners and intermediates.

    The dumbbell bench press is more challenging than the barbell bench press because you hold the dumbbells over your head and have to stabilize them as you lower them. The barbell does not require extra stabilizing like the dumbbell does, so it is a more natural movement for beginners.

    Benefits of upper chest workout With dumbell 

    1. Strengthens the muscles on the front of your chest

    2.  Aids in a strong upper back

    3. Decreases risk of injury to shoulders, neck, and lower back

    4. Increases blood flow to vital organs in chest cavity

    5. Lowers cholesterol levels 

    6. Improves posture

    Importance of Upper Chest With Dumbbell 

    The weight of the dumbbell should be light enough so that there is no strain on your shoulder joints, as this can cause injury. 

    Additionally, the weight of the dumbbell should be light enough so that if you are wearing a weighted vest or heavy shirt (which will increase your resistance), you can still complete the required number of repetitions.

     Your shoulders should not feel any pain when performing this exercise. If you do experience pain, lower the weight and find another exercise to perform.

    The overall goal of this exercise is to work through your entire chest section, so that your upper chest muscles get stronger and stronger as well as your pectoral muscles get bigger and bigger.

    Tips for Upper Chest Workout with Dumbbells 

    -For those with a upper body movement disorder, back problems, or other scar tissue issues, you may have some difficulty performing their chest workout using dumbbells.

    -If you're just starting out in the gym and are new to weight lifting, perform extremely light sets and reps until your muscles become stronger.

    -A good way to work your chest is by performing challenging push-ups on your hands and feet while holding onto a pole. The best method of doing this is by being curled up towards the floor.

    -If you have very little strength in the chest and shoulders, perform a push up on your hands and feet with zero weight.

    -Once you are able to do these light interval sets, you can try increasing the weight as well as add more sets to your workout. 

    How often should I do upper chest workouts?

    There is no set frequency for how often you should do this type of workout. Some people prefer to do them 3 times a week, while others may only have time for once a week, or even less. It’s up to you and what your other fitness goals are.

    How to Work Out Safely and Avoid Injury

    One of the worst things you can do is to reinjure yourself because you didn't take the time to properly prepare. Even if you're not doing anything fancy, a slight tweak to your previous routine could lead to one little extra pain that would keep you out of work for days.

    Upper Chest Workout Dumbbell Exercises to Try

    Warm up


    Warmup before exercise



    Warm up before you begin your exercise routine. A warm up will increase your flexibility and help you avoid injury.

     Being flexible makes it less likely that you will strain or pull a muscle or joint during your workout. 

    When stretching, always hold each stretch for at least 30 seconds to get the maximum benefit of the exercise.

    1. Push-up



    How to do

    -Lay face down on the floor, with your hands shoulder-width apart underneath yours.

    -Lift yourself up by extending your arms and bending at the elbow, pressing through your palms and keeping your feet on the ground.

    -Lower yourself back to starting position.

    Repeat a few times for a set of pushups

    Tips for Doing Pushups Correctly:

    - Don’t lay too low on the ground or else it will put strain on your knees    -  or spine if you have back issues.

    - Don’t press all the way through your palms. Instead, just press through your fingertips, elbows and shoulders.

    - Keep your elbows close to your sides and back straight when lowering yourself.

    2. Incline Dumbbell Flyes

    Incline Dumbbell Flyes



    How to do 

    - Grab a pair of dumbbells and lie down with your back flat against the bench.

    - Place your elbow directly underneath the dumbbells with your palm down.

    - Push the weights up until they are directly above you, then slowly lower them back to the starting position. 

    Tips to make the exercise more effective 

    - Keep your feet flat on the ground, don't let them lift up when you're pushing up. 

    - Keep your arms straight throughout the entire exercise. 

    - Squeeze your pecs at the top of the movement. 

    - Put your shoulders down and back so that they do not rise up to meet the dumbbells. 

    3. Dumbbell Bench Press

    Dumbbell Bench Press


    How to do 

    - Lie down on a flat bench with your feet flat on the ground just wider than your shoulders. 

    - Keep your hands out straight so that they're in line with your chest, then place the dumbbells in the position where you want them to be.

    - Lift the weights up until they are at about shoulder height, then lower back down. 

    Tips to make the exercise more effective 

    - Keep your body straight from head to foot. 

    - Keep your elbows pointed straight down the entire time. 

    - Don't let your chest rise during the movement. 

    - Keep your shoulder blades pressed down against the bench throughout the entire exercise.

    4. Upright Dumbbell Raise  

    Upright Dumbbell Raise


    How to do 

    - Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder height. 

    - Raise the weights straight up overhead until they are above you, then lower them back down.

    Tips to make the exercise more effective 

    - Keep your elbows straight throughout the entire exercise. 

    - Raise only as high as you can without losing control. 

    - Don't lean forward or backwards while lifting the weights. 

    5. Pec Deck Machine Seated Chest Flys


    pec deck machine seated chest flys


    How to do 

    - Sit on the machine and position your feet on the platform. 

    - Lean back until your chest is at about 90 degrees. 

    - While keeping your elbows locked, lift the weights up until they are in line with your shoulders, then lower them back down. 

    Tips to make the exercise more effective 

    - Keep your feet flat on the platform. 

    - Don't let them lift up while you're working. 

    - Keep your arms straight, not locked out or bent. 

    - Pull your shoulders back and down, don't shrug up at the top of the movement. 

    - Keep your elbows in so that they face your thighs throughout the entire exercise.

    6.One-Arm Dumbbell Bench Press 

    One-Arm Dumbbell Bench Press




    How to do 

    - Grab a dumbbell and lie down on a flat bench. 

    - Place the dumbbell directly above your chest with your elbow at about a 45 degree angle. 

    - Press the weights up until they are in line with your shoulder, then lower back down. 

    Tips to make the exercise more effective: 

    - Be sure to keep your elbows in so that they face your thighs throughout the entire exercise. 

    - Move only from the shoulder joint and not from the elbow joint.

    - Don't let your chest rise. 

    - Keep your shoulder blades pulled down against the bench throughout the entire movement.

    - Don't shrug up at the top of the movement, keep your shoulders still and down and back.

    - Keep your head still so that it doesn't move from side to side as you're lifting, don't lean back while you're working.

    7.Dumbbell Bent Over Row 


    dumbbell bent over row


    How to do 

    - Grab a dumbbell and lie on the floor with your back flat on the ground. 

    - Bend your knees and place them right underneath your hips. 

    - Lift the weights up until they are at about shoulder height, then lower back down. 

    Tips to make the exercise more effective: 

    - Keep your elbows in so that they face your thighs throughout the entire exercise. 

    - Keep your wrists straight throughout the entire movement, not twisted or bent. 

    - Keep your feet flat and your back flat, don't let it arch up.

    - Don't shrug at the top of the movement, keep your shoulders down and back. 

    - Think about pulling the weights to your stomach, not just straight up. 

    8. Flat Dumbbell Fly with Lateral Raise


    Flat Dumbbell Fly with Lateral Raise


    How to do 

    - Grab a pair of dumbbells and start by lying on your back with your arms out straight in front of you. 

    - Keeping your elbows straight, raise the weights above you until they are in line with your shoulders, then lower back down. 

    Tips to make the exercise more effective: 

    - Keep your feet flat on the ground at all time, don't let them lift up. 

    - Think about squeezing at the top of the movement. 

    - Don't let your chest rise up, keep it still and down. 

    - Keep your elbows in so that they face your thighs throughout the entire exercise. 

    - Try to rely on your pecs to do the work, don't let your shoulders take over. 

    - Keep your neck in a neutral position throughout so don't hunch or round it forward or back. 

    - Don't twist or turn at the bottom of the movement, keep it straight up and down.

    9. Standing Cable Chest Flys


    Standing Cable Chest Flys


    How to do 

    - Stand with your back to a cable machine. 

    - Grab the handle with both hands and position your feet so that they are about shoulder width apart. 

    - Keep your elbows locked out and pointed towards the ground and pull the handles towards your chest until they are in line with your shoulders, then lower them back down.

    Tips to make the exercise more effective: 

    - Don't let go of the handles at any time during the movement, keep a firm grip on them at all times. 

    - Try to use a weight that is heavy enough that you have to really work to get it up and down. 

    - Pull the handles directly towards your chest, don't use your shoulders or forearms to pull them. 

    - Don't let your elbows flare out, keep them in so that they face your thighs throughout the entire movement. 

    - Make sure not to lean back or tip forward or side to side as you're working out, try to keep a straight line from your feet up through your body.

    10. Decline Bench Cable Flys


    Decline Bench Cable Flys


    How to do 

    - Grab the middle of a cable machine and position your feet in a way where your knees are not bent. 

    - Keep your elbows up and pulled back at about 45 degrees and raise the handles above you until they are in line with your shoulders, then lower them back down. 

    Tips to make the exercise more effective: 

    - Keep your elbows up as high as possible at all times. 

    - Keep your elbows in so that they face your thighs throughout the entire movement. 

    - Try to use a weight that is heavy enough that you have to really work to get it up and down. 

    - Pull the handles directly towards your chest, don't use your shoulder or forearms to pull them. 

    - Don't let your elbows flare out, keep them in so that they face your thighs throughout the entire movement. 

    - Think about pulling the handles to your stomach, not just straight up.

    11. Dumbbell Pullover With Extension 


    Dumbbell Pullover With Extension

    How to do 

    - Grab a pair of dumbbells with your arms straight out in front of you. 

    - Lie down on your stomach with your arms over your chest. 

    - Keep your elbows against the sides of your body and pull the weights straight up until they are positioned above your shoulders, then lower back down. 

    Tips to make the exercise more effective: 

    - Keep your feet flat on the ground at all time, don't let them lift up. 

    - Make sure to bring the weights up in a straight line and not out and down at any time. 

    - Don't let your chest rise up, keep it still and down. 

    - Keep your arms straight, don't let them bend as you're lifting up. 

    - Try to rely on your pecs to do the work, don't let your back take over.

    Conclusion

    In conclusion, upper chest workout at home with dumbbells is a great way to avoid going to the gym and investing the time and money it takes to go. This workout can be done anywhere, quickly, without any money or equipment needed.

     It will not only help you get into shape but also improve your strength. The only downside of this workout is that it can be tough on your back if you do not hold yourself correctly during the exercises. 

    So make sure you follow proper form in order to prevent hurting yourself or risking injury.

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