When’s the last time you focused on strengthening your chest? If you can’t remember…then it’s been too long! The chest often gets neglected in terms of strength training. Training your chest can help you develop better posture, support deeper breathing, and can relieve back pain!
Here are 4 dumbbell exercises that will target your chest muscles. The best part? You can do them all laying down! 😉 Check out the how-to’s below and don’t forget to watch my video so you can see them in action!
*H2 Tips* Adjust reps to your level! I recommend starting with 8-10 each, starting on the lighter side. Be careful with your shoulders in the Chest Fly, work your way up.
- Chest Fly – The dumbbell chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body.
HOW TO:
- Lie flat on your back. Your head and entire back (check in with that low back) should remain against the floor throughout the exercise.
- Grab your dumbbells and lift them above your head. Make sure to keep a slight bend in your elbow to protect your joints. Position the palms of your hands so that they’re facing each other.
- Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms will be extended to the sides, but not locked out.
- Exhale and slowly press the dumbbells up in the same arc motion.
- Perform 10 reps. Rest. Do 3 sets total.
2. Chest Press – Chest pressing is a classic upper-body strengthening exercise. It will help you build muscles that will aid you in things such as pushing strollers, shopping carts, and heavy doors.
HOW TO:
- Lie on the floor, holding your dumbbells with palms facing forward.
- On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control.
- Gently touch the dumbbells to your chest.
- On an exhale, press your arms upwards, keeping your elbows slightly bent.
- Position the dumbbells just below eye level.
- Do 3 sets of 10 repetitions.
3. Single Arm Tricep Press – These will work both your chest and tricep muscle groups. The neutral-grip places emphasis on the triceps and upper chest while also reducing strain placed on the shoulder joints. While alternation between arms, focus on going slow, maintaining balance and control.
HOW TO:
- Lie on a flat bench or the floor and hold a dumbbell in each hand. Maintain a neutral grip with palms facing each other.
- Begin with your arms straight, directly above you. Start with your right arm, keeping your left one lowered.
- Pause and then lift your left arm, lowering your right.
- Repeat, switching arms throughout the exercise.
- Perform 3 sets of 8-10 reps.
4. Double Arm Tricep Presses – Great for both chest and triceps!
HOW TO:
- Lie on a flat bench or floor and hold a dumbbell in each hand. Maintain a neutral grip with palms facing each other.
- Begin with your arms straight, directly above you. Bend your arms and lower them to the side of your body so the dumbbells lie just above your chest.
- Pause and then lift your arms to repeat.
- Perform 3 sets of 8-10 reps.
Phew, you’re done! Great work! Don’t forget to stay hydrated and drink water, stretch, take some deep breaths and celebrate a job well done!
