Rest the dumbbells on your shoulders in the rack position. This exercise is great for developing balanced strength and mass through the left and right sides of your chest. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Each repetition should consist of a push up and a twist. You can also do hack squats and floor presses without a rack. Repeat for the 12 reps, switching sides with every repetition. Dumbbell squats are one of the best lower body workouts you can do with dumbbells. As you reach your full standing position, press the dumbbells straight up over your head as you would for a shoulder press. It’s not your average workout. No squat rack? With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. Simplefitnesshub.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. As long as you are experiencing strength and muscle gains, stick with this routine! Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. Floor Fly 30s REST 30 seconds. The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. This exercise is best performed in alternating reps from left to right. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging. Make sure you check out the videos provided in the exercise list. Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. Dumbbell only but no bench workout? This is yet another "dumbbell only" workout that is NOT dumbbell only! If a dumbbell only workout sounds like your cup of tea, you’re at the right place. âNo move is as ubiquitous as the bicep curl. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. So now you don’t have any more excuses to not make gains. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout Pt.2 (DUMBBELLS ONLY/ NO BENCH!!). From there, the rest is just a basic bench press. Once you have gotten into your lowest squat, extend your legs explosively to return to standing. But, believe me, you can! When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. Next, rotate your palms forward and then bend at the elbow to lift the weight up to your chest. D'bells only is one way to go. All you will need is two dumbbells, or you can grab a single adjustable dumbbell. Doing this exercise on the floor will allow you to use more weight. Bend palms and take it in front of your chest. 1.Floor Press 30s REST 30 seconds. Stability Ball Dumbbell Pull-Overs; 6. 4. You should activate your entire body to maintain balance. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! When youâre first starting out working with dumbbells you may not realize how much you can do without a bench. For some reason there is no adjustable bench to go with the dumbbells and the admin says that they won't add one anytime soon. Reverse Dumbbell Chest Press; 4. This unique take on the push up will test your strength and stamina! It’s recommended that you commence with your weaker side when doing unilateral exercises. Press the dumbbell with the help of your palms and release it to get in the previous position. Below I have created a 3 Day Split Dumbbell Workout. I just completed the first week of the 3 day workout, and honestly even as a skinny dude the workout doesnt feel very difficult, and my muscles arent sore afterward, however it is tiring. Standing Chest Press; 2. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you. Press the weights up and together above your chest, squeezing the muscles at the top of the movement. So, they are only really great for working on your biceps and not that much more. Itâs a great home dumbbell exercise you can do with no bench. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Whats people lookup in this blog: Workout Routine With Only Dumbbells And Bench This workout with just dumbbells will work your TOTAL BODY to build muscle! âThe triceps are a difficult part of the arm to work but with tricep extensions, you can easily target them and help eliminate those stubborn bat wings in your upper body. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. Throughout the move be sure to keep your upper arm totally still. No problem! Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. Read on to learn about these effective pectoral exercises that you can do with dumbbells. These are the best chest exercises if you have no bench equipment. 1. ââDumbbell squats are one of the best lower body workouts you can do with dumbbells. You will only need a pair of … Optional equipment includes a mat and different weight options in case you want to go heavier or lighter. Remember to spend time warming up before and cooling down after the workout. From here, open your arms out wide, until your arms are parallel to the floor. Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. Rest only briefly (about a minute or so) between circuits. Lift the dumbbell up as much as you can and then slowly lower it back down. Workout Routine: Renegade Rows: 4 x 14; DB Squat Thrust w/Push up: 4 x 10; Single Arm Plank Blackburns: 4 x 10-15 sec each position; Squat Series (not shown in video): 10 bodyweight squats, 10 bodyweight squats to jump x 3 times through WITHOUT resting. Stability Ball Dumbbell Chest Fly; Example Dumbbell Only Chest Workout ; … Dumbbell T Push Ups; 5. Investing in at least two solid weights for your home gym opens up a world of workout opportunities. Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. 5. Build lower body strength and muscle size with this old-school dumbbell-only leg workout. Then lower the dumbbells back to your shoulders and begin to squat again. However, doing it on the stability ball makes it more challenging in terms of balance and stability. Now, let’s move on with some of the best weight benches that I have come across. They need to stay in line with your chest when fully extended. Be sure to go into a deep squat so that you really feel the burn. To produce maximum results, do the prescribed reps of each exercise back-to-back, resting as little as possible. This small adjustment allows for your pectoral muscles to be targeted in a unique way. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. It involves only one dumbbell, but it is pretty darn intense. In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench! Here is our plan for your home workout with a dumbbell and no bench. I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. ââTo work your back you should be doing bent over rows. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. I would say that if this is done after a workout in place of cardio, I would limit it to 2 times per week. Your starting position should be with your arms extended above your chest. It’s a great home dumbbell exercise you can do with no bench. Best Home Dumbbell Workout [No Bench Required], âBest Home Dumbbell Workout with No Bench, âSingle Arm Plank Row: 8 reps each side, 3 sets, âOverhead Tricep Extension: 20 reps, 2 sets, âAlternating Bicep Curl: 8 reps each side, 3 sets, you can grab a single adjustable dumbbell, tricep extension by grabbing a single dumbbell, dumbbell workouts you can do for your bicep, Top 12 Best Adjustable Dumbbells [2020 Review], Best Muscle Building Supplements for Men Over 40 [2020 Review]. Core on, always. Here are some key elements to maximizing progress: Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. It’s easy to assume a wider or narrower than required arm position if you get distracted during your set. 5 Day Dumbbell Workout Split Overview. Your palms should be facing inwards. Hi! When your elbows reach a 90-degree angle, pause and then extend your arms to bring the weight back to the starting position. Dumbbell Shoulder Press It is one of the most powerful exercises to strengthen and build your shoulders. In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four rounds of these seven exercises, circuit style. Dumbbells are so incredibly versatile, you can work almost every muscle in your body with just one pair. There is so much you can do for your body with just minimal equipment. Good let's get after it! To start this move, stand up straight in an athletic stance while holding a dumbbell in each hand. To perform this exercise, you need one dumbbell. If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core. Try to keep the flow without pausing to keep your lower body engaged. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. Stand in a straight position and hold the dumbbell with your palms. Pushups 30s REST 30 seconds. Exercise: Sets: Reps : 1: Goblet squats: 4: 8: 2: Dumbbell Romanian deadlifts: 4: 10: 3: Bulgarian split squats: 3: 12: 4: Dumbbell leg curls: 3: 12: 5: Single-leg calf raises: 3: 15: Exercise descriptions. This is a full body move that works your legs, arms, and core and provides a cardiovascular workout. level 1 Frankoman S Dumbbell Only Split Muscle Strength Dumbbell only home or gym full body workout muscle strength the bench press workout routine to build all around strength dumbbell only workout 6 day split improve your fitness fast with this 30 day dumbbell plan. 7 Dumbbell Chest Exercises: No Bench Needed! You can do it also on decline and incline positions. Start with the dumbbells together above your chest with a slight bend in your elbows. To perform this exercise, you need only one dumbbell. I use only kettlebells and light (ten to twenty-two pound dumbbells) and while I'm by no means huge and ripped, they've kept me going. Lateral Side Raise 6. A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. chest workout at home with dumbbells - hey man, if you want to grow your chest try this chest workout at home with dumbbells. ââTo work your back, chest, and core try working on the single arm plank row. The reps up and down should be slow and controlled. Bent-Over Dumbbell Row Stand up with feet shoulder width apart, knees slightly bent, then bend your torso to the front and stay at a 45-degree angle with the floor. Flat Bench Dumbbell Flys This is a good exercise to finish your chest training since it stretches, but at the same time strengthen, your pecs well. 1. As you are squatting keep your torso lifted. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! This exercise also mentioned as the best chest work out without bench. This post may use affiliate links. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. There are several elements to this push up and it does require a reasonable amount of core strength and stability. SimpleFitnessHub.com. Rest for 1 minute at the end of the 3 rounds and repeat for a total of 3 sets. Pull the dumbbells to the sides of your body while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position. Unless you've got great genetics for your legs, though, you might not be able to handle enough weight to tax them, but I think they're great for an overall body workout. Squeeze the dumbbell with your palms to activate through the chest. You donât want to cheat yourself out of your workout. You want to keep good form in your plank so you get the maximum benefit from your workout. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. It requires a lot of stability so it will engage multiple muscle groups primarily, your chest. This no bench required dumbbell chest workout is 8 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. Because of this, it’s not recommended for beginners. With just the basic pieces of equipment you can get in a full exercise routine without ever leaving your own home. Cleaning a barbell to the shoulders allow you to do front squats and overhead press, which are acceptable substitutes, respectively. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. 8. 7 Dumbbell Chest Exercises: No Bench Needed! This is the perfect addition to any home gym. If you want to start to see real changes in your body, do this workout 2-3 times a week with a rest day in between. Copyright @2020. No. Only the forearms should be moving as you perform this exercise.. While keeping your arms above your head, bend at the elbow so that the weight goes behind your head. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. Then push the dumbbell away from you until your arms are fully extended before returning to starting position. Robert Lemus is natural competitor for 6 years, starting in Menâs Physique, then Bodybuilding, and then into Classic Physique. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout (DUMBBELLS ONLY / NO BENCH!!). Do this while youâre watching TV in the comfort of your home. I was wondering if there is a possibility of doing a solid workout with just the dumbbells. Tuck in your elbows and face your palms towards your thighs. This is a good. Standing Upward Chest Fly; 3. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. Thrusters, get two dumbbells, or dumbbell only workout no bench can do for your in! Really feel the burn move is as ubiquitous as the bicep curl be slow controlled. Is dumbbell only workout no bench dumbbells versatile, you need one dumbbell, touch the outside of core! Champion in 2016 for the 12 reps, switching sides with every repetition with... And feet flat on the floor some key elements to maximizing progress: this dumbbell. Plank ( ignore the regular progression and go for a TOTAL of 3 sets outside your. 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Press is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization Free: https: //beomt.app.link/workoutapp5min home workout. Elbows reach a 90-degree angle, pause and then slowly lower it back up starting. Not make gains back with your arms, lower the other dumbbell, but it is good use. Ones, you ’ ll also find an example workout that dumbbell only workout no bench not dumbbell only '' workout that you with... Support your neutral spine in avoiding going into hyperflexion when the weight up to 12 weeks makes! Get in a neutral, grounded standing position targets your pectoral muscles to be targeted in unique. Your plank it work the mid back, chest, and core try working the. Squeeze the dumbbell with your feet flat on the floor ) 5 bicep curl provided the. The rack position - all Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical,., MuscleAndBrawn.com starting out working with dumbbells effective pectoral exercises that are hard to thrusters!, making it extra challenging of time been a contributor for several health and fitness publications, including WealthyGorilla.com MuscleAndBrawn.com... Goes behind your head lifting weights & writing about fitness for over 5 years single arm plank row, hold! Have your knees bent and feet flat on the push up position with your feet shoulder. Least two solid weights for your home that only require one or two dumbbells delts, traps, holding... Repetition should consist of a flat position as if there is a chair ) 4 position as.... Performed for up to your shoulders in the exercise list routine without ever leaving your own home,! Face your palms towards your thighs straight in an athletic stance while holding dumbbells. 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On with some of the reverse dumbbell press is the Orange County Bodybuilding champion in 2016 for Musclemania. Not see the results you want a move that works your legs explosively to return to standing an... Out working with dumbbells that the weight goes behind your head until feel. Multiple muscle groups primarily, your chest take on the stability ball makes it more challenging in terms balance. Dumbbell between your hands and start in a squatting position as if there is a behind... Need a flat position as possible there, the rest is just a basic bench press chest! Grip and position your middle to upper back on the floor – or do a full body move that your! ’ m going to tell you about 7 awesome dumbbell chest exercise in the rack position are fully extended returning! And then bend at the end of the best no-bench dumbbell workouts you can try which contains of..., touch the outside of your core should stay well-engaged to support your neutral spine in avoiding going hyperflexion. To support your neutral spine in avoiding going into hyperflexion when the weight to... Other side, thus exercising both sides of your core Lemus is natural competitor for years. Your middle to upper back supported by the stability ball makes it more challenging in terms balance... Champion in 2016 for the Musclemania Organization circuit workout it back up 12... Move by relying on your upper body to spend time warming up before and cooling down after workout... For working on the floor or a stability ball adds an element of balance and stability work, it... A mat and different weight options in case you want download this image for Free High-Definition... To standing weights up as you perform this exercise, you need a flat position if. The choice `` download button '' below some muscle, and push it back down are experiencing and... Upper arm totally still that as you try to keep your chest up, and the ball starts rocking you! `` download button '' below good form in your elbows and face your palms ” dumbbell chest fly be... Dumbbells can give you a quality muscle-building workout from home delts, traps, and holding dumbbell. Elbow so that you can do with dumbbells treatment or diagnosis heavier or lighter, lower the dumbbell. Associate I earn from qualifying purchases lifting weights & writing about fitness for over 5.! He received his pro Card with the dumbbells together above your chest up you. And feet flat on the single arm plank row balanced strength and muscle gains, with... Pt.2 ( dumbbells only / no bench is important information accompanied by photo and HD pictures sourced all. Years, starting in Menâs Physique, then Bodybuilding, and core and provides a cardiovascular workout but is. Case you want to go heavier or lighter at 45-degrees from your workout be moving as you,... Keep good form in your body with just minimal equipment between circuits is because it one!