Lift abs away from mat to engage them and slide the shoulders down the back. Each round includes one chest, one back and one core move for a balanced workout.ġ) Start lying face down on mat.
This at home dumbbell chest workout consists of a short warm-up followed by three rounds of exercises. We put together this program of chest exercises for women who want something focused yet easy to add to their workout routine. If on the other hand, you don’t have any dumbbells at home and you’re not sure which ones to buy, check out our beginner’s guide to strength training, where we include all sorts of information from adjustable to fixed and even which shape works better for different purposes. You might also like these workouts: The Best At-Home Workouts For Women If a 10-pound is too much, go lighter if you’re just starting out and 15-pounds isn’t enough, grab a pair that feels like a challenge! If you already have a good set of dumbbells at home, grab yourself a pair of 10-, 12- or 15-pound dumbbells for this workout. What Kind of Dumbbells Should You Use For An At-Home Chest Workout?įor our at-home dumbbell chest workout for women, the choise of weight is important. Lower the weights to a slow 4-count and then press them up. Just be careful to do them slowly and safely to protect yourself from over-stretching your muscles or injuring yourself. Using similar weight to a barbell bench press, the difference is that the barbell stops at the chest no matter what your flexibility is.ĭumbbells, however, allow you to go farther in your chest workout for women, especially if you have more shoulder flexibility. Bigger Range Of Motionįor those of you looking to strengthen the chest more quickly, dumbbells should be your choice.
Plus, it means you have to work harder to stabilize the weights giving you not only a more balanced activity but one that also strengthens your core and all the smaller muscles that surround that target chest area. Having a dumbbell in each hand keeps both sides equally accountable. This means you are at risk for problems with that side over time. If one side of your body is weaker than the other (which is true for most people) your strong side will subtly but certainly kick-in as needed to bear the extra weight. On the other hand, pressing a barbell up and down has risks of its own. When done improperly push-ups can lead to shoulder injuries very quickly. They work! The problem is that many people are unable to do push-ups due to overuse and joint injuries, usually in the shoulder.
Push-ups are THE go-to exercise for most people, and for good reason. Now switch to a dumbbell chest fly adding more dimension to the smaller chest muscles that might otherwise be ignored.ĭumbbells simply give more variety for an at-home chest workout. Just as quickly you can draw your arms close to your side and turn it into a tricep-focused chest press. You can begin with a basic chest press and then by simply turning your palms inward change the focus of the muscles used. Similarly, aside from moving your hand positions, push-ups do a fairly fixed movement.Ī chest workout using dumbbells, on the other hand, give you a variety of ways to focus on all of your chest muscles. You pull the bar to your chest and press it up.
More VarietyĪ barbell chest press is a pretty limited exercise. So why should you use those convenient at home dumbbells to strengthen the chest? Let’s look at some reasons chest exercises for women are essential to your strength routine. The pushing and pulling actions used in a dumbbell chest workout are part and parcel to things you do in everyday life like lifting things onto high shelves overhead, pushing a sofa or chair so you can clean around it, or even lifting a car seat with a child.Īdditionally, a chest workout for women help protect shoulder joints from injury during all of these activities as well as improve the balance of your whole body for better posture. Working on your chest muscles with dumbbells is part of a well-balanced strength program.
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