Health Clinic Service: Chest Exercises at Home

Chest Workouts with Dumbbells

Did you know that dumbbells is one of the major keys for strength training? This equipment can help you with your hypertrophy also known as muscle mass, explosive power, strength endurance, and maximal strength. That's how the dumbbell can help us with our strength problems. In this article, I'll give you short program on how to work on your chest using dumbbell.

Chest Workouts with Dumbbells: Flat Chest Presses
1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Chest Workouts with Dumbbells: Incline Chest Presses
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Chest Workouts with Dumbbells: Flat Chest Flies
1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Chest Workouts with Dumbbells: Incline Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

The important key here is to execute these exercises properly. This is one of the best thing why dumbbell is so helpful. If you can feel that your other hand(left) don't have the same strength as to your other hand(right). Then don't force yourself, get a lighter dumbbell and perform the exercise without any hustle, or you can ask assistance from your gym instructor if you have some difficulty doing it. You may want to refer this article chest exercises at home for more chest exercises.

Chest Exercises at Home

Lungs and heart are just some of the important part of the body which is very delicate. Thus, exercising the chest part will helps us maintain and will helps us support this organs. I will be posting some impt. (i will consider the following exercises important because I myself already tested this workout and find it very effective) exercises that will helps us build the chest part. And the best thing is, we will be doing these exercises at home, not inside the gym.

Chest Exercises at Home: Well, lets start with the basic exercise/workout. Below will be your guide to do some proper workout for your chest.

Chest Exercises at Home: Push Ups
The very basic exercise for chest is the Push Up. Did you know that Push Up is considered to be one of the best at home exercise? Indeed! This exercise is the best exercise for chest. You can see this exercise being used in body building workout. Take note that this workout had also a lot of variations, or type. Let me give you the types of push ups; boxer's push ups, maltese push ups, planche push ups, and guillotine push ups. These are just some of the most commonly used pushed ups. To do a basic push up, you need to face yourself to the ground while your palms are faced to the ground, making your body laying on the floor horizontally. Your arms will be used to push yourself against the floor. You can do 15repetitions in 3sets for this workout. Push up are used for a couple of activities. This includes, military training, athletic training, school PE related activities and etc.
-This kind of push up is I guess the very difficult one. You will need to transfer your whole body weight to your hands while your legs are lifted in the air. This is what you call the "Planched Push Up".
-This next push up will require you to wear a boxing gloves and your knuckles will be used instead of using your palms. This is how you will be doing the boxer's push up.
I was not able to try this maltese push up, I think I need the whole page for this push up, since this is greater than the rest of the push ups.

Chest Exercises at Home: Flat Bench Dumbbell Press

This next exercise will require you to use some dumbbell and bench to be used. To do this workout, you are going to lie your back on the bench, your hands should hang out freely from the bench. At this position, reach for the dumbbells then return to your last position (I believe you now have the dumbbells in your hands.) Push your hand slowly in an upwards direction while holding the dumbbells, as soon as you reached the topmost, lower down the dumbbells then push it back as soon as you will return to your starting position. You can do this in 15 repetition with 3sets.

Chest Exercises at Home: Dumbbell Pullovers
Also, this exercise will require you to use the bench again. Since you will be lying again into the bench to perform this exercise. To do this exercise, you need to position the dumbbells above your head then lowered behind. As you lowered the dumbbells, you will feel that your rib cage is stretching. Take note that when you perform this exercise, you will need to do it slowly so that you can avoid some injury. In this exercise your chest muscles are working. Dumbbell pull over will increase the movement of your arms.

Chest Exercises at Home: Cable Flyes
As the name itself described, you will be needing a cable pulls on this exercise, that has a D-handles on it. Basically, you will have to do this exercise in 10-15reps, and make sure that the machine is adjusted in a such manner. Also, you need to make sure that the D-handles should be grabbed not by your fingers, but in between of your thumb and palm. The first handle should be pulled with one hand while the second handle is grabbed with the other. You need to do this in a hugging position. While you move your hands, you need to inhale and then succeeded by exhalation.

Regular exercise is really good for our health, and that we should take some time to do some of this simple exercises (if not all). You can see more at home exercises here.