Home / Dumbbell Workouts / Dumbbell Home Chest Workout

Complete Dumbbell Home Chest Workout

Big well shaped chest muscles look great and they are the center piece of your body.

If you want massive chest muscles which stick out of your t shirt like some form of greek adonis then i have two excellent dumbbell workouts to show you.

The chest muscles are stimulated from pressing and flye movements so these type of exercises will make up the basis of this home workout.

Dumbbells are an excellent piece of kit for completing a variety of different home exercises.

The most common dumbbell exercise for the chest is the flat bench press. The flat bench press will help you build muscle mass, size and strength in the chest area. The advantage dumbbells have over the barbell is that you can use dumbbells with the need of a spotter so that you can do them on your own as part of your home workout and you can get a better full range of motion from the exercise meaning more muscle fibres get stimulated.

The chest exercises that make up this workout program are as follows:

Flat Dumbbell Bench Press
This basic chest exercise is excellent for building muscle mass on the center of your chest.

Incline Dumbbell Bench Press
Similar to the standard bench press this dumbbell exercise focuses on the muscles of your upper chest area.

Wide Grip Dips
A simple body weight exercise that is very effective at building the muscles in the lower chest region. If you dont have access to a dipping station for your home chest workout then you can do chair dips.

Push Ups
This famous body weight exercise, known by all is a great addition to your chest workout.

Remember

Dont ignore the rest of your body just because you want big pecs. You need to work your body evenly in order to get a great looking balanced physique.

 

The Workout

This home chest workout should be completed as follows:

Flat Dumbbell Bench Press
3 Sets of 8-12 repititions
Rest 30 seconds between sets

Incline Dumbbell Bench Press
3 Sets of 8-12 repititions
Rest 30 seconds between sets

Wide Grip Dips
3 Sets of 8-12 repititions
Rest 30 seconds between sets

Push Ups
1 set of as many reps as you can do without stopping

The tempo that you should use for this workout is 402. This basically means that you will spend 4 seconds in the negative (lowering) portion of the exercise. 0 means you do not pause at the top or bottom of the exercise. 2 is the 2 seconds you should spend raising the weight, this is the positive part of the movement.

Each rep should be slow and controlled, feel every bit of the rep. The weights should be heavy enough that you can lift for no more then 12 reps for each set.

If you get to your last set and reach 12 reps and feel you can do a few more reps, do them.

You should increase the weights for each exercise by 2-5lbs each week. This will keep your body constantly progressing and getting stronger.

If you are a complete beginner and the above workout is to much for you then you should start off with just 2 sets. After a few weeks when your strength is improving you can add exercise sets and exercises to your workout.

After just a few short weeks of following this workout you should notice a significant change in muscle size and strength. Just 1 - 2 workouts is all you need for best results.

 

 

---

Back From Home Chest Workout to Dumbbell Workouts

Back From Home Chest Workouts to Home Workout Success