8 chest workout at home with dumbbells muscles

The main 8 chest workout at home with dumbbells muscles that act on the shoulders

The main 8 chest workout at home with dumbbells muscles that act on the shoulders

“Throw the mass on your chest!”

  1. Bench Press

  •  Lie on your back and take the weight off the holder, with a grip that is 10-15 cm wider than your shoulders.
  • Slowly lower the bar to your chest, then raise it to the maximum position.
  •   You must not suddenly push the weight off your chest! Don’t let your butt get off the bench!
  •   If you have a problem that you can’t keep your back straight without bending, lift your legs in the air.
  •   It affects the lower chest region the most, but it also stimulates the entire chest-shoulder area.

Counter-oblique push with a two-handed weight

  •  Opposite of oblique thrust.
  •  Affects the lower outer part of the chest.
  •  Some bodybuilders say this exercise works harder on the chest than a regular flat bench press.
  •  Adjust the bench between 30 – 45 degrees depending on what suits you best.

Oblique thrust with a two-handed weight

  •   Adjust the bench at an angle of 25 – 30 degrees if possible.
  •   Lower the bar to the center of your chest just below your chin.
  •  Mainly affects the upper chest, as well as the anterior deltoids and triceps. If you increase the angle of the bench, the pressure shifts from the upper chest to the shoulders.

Crossing cables on cross machines

  •   Grasp the handles from the upper reels.
  • Lean forward with one foot in front and slowly connect the cables so that the handles touch.
  •  Keep tightness on your chest!
  •   Slowly return the cables to the home position.

Push dumbbells on the bench

  •  Similar to two-handed weight training, except that two dumbbells are used.
  •  Lower the dumbbells from the side of the chest so that they are facing each other with the ends. Wait in that position, then raise to the maximum.
  •  Dumbbells give you a larger radius of motion for greater stretching.
  •   Connections develop between the chest and shoulders as well as the inside of the chest.

Push-ups on a sloping bench

  •   Oblique version of flat dumbbell thrust.
  •   Slowly lower the dumbbells, going to a complete but controlled tightening at the bottom.
  •  Great exercise for developing the upper chest!

Stretching dumbbells on a sloping bench

  •   Lie down on a sloping bench.
  •  Take a dumbbell in each hand and lift them to arm’s length above the shoulders with the palms facing inward and with straight arms.
  •   Using a semicircular motion, lower the dumbbells on each side of the chest.
  •   Keep your elbows slightly bent!
  •   Affects the inside of the chest.

You can also do this exercise on a flat bench.

  • Sweater
  • Make sure your feet are firmly on the ground.
  • Hold the dumbbell over your head with your arms straight.
  •  Slowly lower the dumbbell back behind your head until your arms are parallel to the floor.
  • You can also do this with your body positioned vertically about the bench.
  • Affects the small muscles of the chest.

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