Swapping out the barbell for dumbbells on chest day opens up a wide array of exercises that will help you build a bigger, stronger chest. You can work the chest in more planes of motion with dumbbells, making some exercises even more challenging and targeted, and they can also be used to target unilateral training — doing one set of reps on each side of the body instead of alternating.
ออกกำลังกายหน้าอกแบบง่าย ๆ ด้วย Dumbbell โดย Homefittools, the bench press is an effective chest exercise that can be boosted by using a pair of dumbbells. This version, which works the pectoralis major and triceps, is a great alternative to standard bench presses, which may be too hard on your shoulders or rotator cuffs, especially if you use a heavier weight.
Easy Chest Exercises with Dumbbells by Homefittools: Simple and Effective
Begin by resting your head and shoulders on the round side of a Bosu ball while keeping the core engaged. With the other arm resting firmly on the floor for stability, hold a pair of dumbbells over your chest with your elbows bent at 90 degrees and palms facing each other. Push the dumbbells up straight over your chest, pause at the top for 1-2 seconds and lower back to start under control. Complete 8 to 10 reps for a single set.
The dumbbell floor hammer press is another variation that focuses on the chest. Lie on the floor with your knees bent and feet flat on the ground, holding the weights in front of you with a neutral grip. Exhale and slowly bring the dumbbells towards your body in an arc motion, keeping the elbows at the same angle. When the dumbbells reach shoulder height, pause and bring them back to the starting position under control.