Chest Exercises at Home with Dumbbells
Do you want to increase your chest muscles? You don't need to be a member of a gym to get in shape. You can strengthen your muscles and get in shape at home. Press-ups or dumbbell exercises can help increase your chest mass so you can show off the body you always wanted. However, you mustn't forget that in order to get a toned body, it is essential to accompany exercise with a diet that is low in fat and high in protein. This way your muscles will grow more quickly and in a healthy way. In this OneHowTo article we'll show you some chest exercises at home with dumbbells.
Before we start with the chest exercises we want to give you some advice that will help your workout routine be more effective so you get visible results in a short space of time.
- To grow your muscles and get the pecs you're looking for, you need to exercise at least 3 times per week.
- If you want to develop muscles in a short time we recommend you do 4 sets of each exercise with between 10 and 20 repetitions in each set (depending on your strength and stamina).
- Try to push yourself when you see that your body has already adapted to the exercise: add weight, wear a backpack, etc., to make your body work more.
- Besides these toning exercises we recommended that you incorporate cardiovascular activities into your routine that will help you burn excess calories and in this way, avoid a build-up of fat.
- You should also accompany your exercises with a healthy diet that is low in fat.
The first chest exercise to increase your chest mass is push-ups. It is one of the most traditional and effective exercises for strengthening the body. To do them, you have to lie face down and place your palms on the floor at shoulder height. Keep your back straight and your legs stretched out and together. In this position you raise your whole body, keeping it parallel to the floor and then lower it again but without touching the floor.
Above all, the trick to doing this exercise well is not to do many repetitions very quickly but to feel how the muscles are working, slowly raising and lowering your body. At first it will be tough to do 10 but you'll see how you gradually improve and you'll feel more agile and stronger each time you do it.
There is another push-ups variant you can do when you reach a more advanced level. It consists of doing the same exercise but when your body is at its highest point you clap and then go down again to ground level (never touching it though). This exercise is a bit more complicated than the previous one so we recommend that, in order to avoid bumps or bruises, you put a mat underneath you to give you a cushion if you fall.
In order to tone your pecs without going to the gym you can also use a fitness tool that you can easily keep at home: dumbbells. With them you can do a variety of exercises, such as the ones we propose below. Lie down with your back on a mat, bend your knees to make a 90 degree angle with your body and then take a dumbbell in each hand.
In this exercise you stretch your arms out to the side at shoulder height and then raise the dumbbells up, above your chest. Raise them simultaneously and then lower them back towards the floor. Repeat this exercise 15 times in 4 sets.
With weights or dumbbells you can also do another exercise that is similar to the one we just mentioned but which doesn't require lying on the ground. Stand up with your knees slightly bent and your torso leaning forward while keeping your back straight.
Stretch your arms out towards the ground and, with the weights in each hand, raise your elbows as much as you can, working your chest muscles without moving your back. Repeat 4 sets and you'll see how you can gradually increase the weight as you go along.
There is another good way to do chest exercises at home with dumbbells. Lie down flat on the mat and bend your knees with a dumbbell in each hand. Then, you raise your arms above your head and bring them together. Once in this position, you move your arms up and then lower them back over your head, as shown in the attached photo. Do 4 sets of 15 to 20 repetitions and you'll see the results.
Another exercise you can do is to stand with your back straight, legs outstretched and hold a dumbbell in each hand. Then lift up the weights, first to your chest and then raise your arms toward the ceiling. Lower your arms again and repeat the exercise 15 to 20 times in 4 sets. Ideally you should slowly increase the dumbbell weight to tone your muscles whenever you do this exercise.
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