Build a good chest at home with easy dumbbell work outs
Dumbbell Chest Workout: You are new to strength training and want a good chest workout, then try a Dumbbell Chest Workout because it is just a perfect fit. Dumbbells are cheap, easy and super good for getting stronger, balanced and big chest muscles. Dumbbells let you go farther than machines which helps people who are new to focus on the chest muscles more.
This article will tell you what you need to know to get started, what a good dumbbell chest work out can do for you, and then a full beginner plan that will work great at home or in a gym.
Why should I start with a Dumbbell Chest workout?
If you are new then machines and barbells may not feel right and that is okay but a dumbbell gives you what you need in control and range of motion which makes it perfect for your chest work out.
Main benefits:
1. Better muscle firing
Because each arm works independently dumbbells can make sure each side fires correctly and gets balanced, and your mind and muscle connection will be better for the chest muscles.
2. Better stability & strength
When you are using both hands to control the dumbbell you will build muscles that are stabilizer muscles which will make you stronger and your overall upper body will be better and stronger.
3. Good for home workouts
A dumbbell is the most simple item to do a good chest work out and it can hit the top, bottom, and inside of your chest.
4. Better range of motion
Machine work outs do not let you go as far but dumbbells do and you can stretch your chest and squeeze harder which makes it much easier and faster for beginners to get bigger chest muscles.
How do I understand my chest muscles?
If you want a good dumbbell chest work out for beginners then you should know what muscles you are working and here is a quick list of the main ones:
Pectoralis Major
The big fan shaped muscle that covers the front of your chest. It does most of the work when you push and press your chest.
Pectoralis Minor
The smaller muscle under the pec major that helps keep the shoulder stable.
Other muscles that help you control the movement are the triceps, front shoulders and upper back.
It is good to know these because you will know why some chest exercises are important to do and the main chest muscles you want to work to make your chest thicker and better.
Dumbbell Chest Work out for starters (Full plan)
Below is a simple dumbbell chest work out for beginners that you can do 2 to 3 times a week. All you need is 1 or 2 dumbbells and a flat surface.
1. Dumbbell Floor Press
The dumbbell floor press is just a easy beginner version of the bench press and is easy and safe to do.
Sets/Reps: 3 sets times 10 to 12 reps
How to do it: Lie on the floor, bend your knees, hold the dumbbells and push them up and down. Beginner tip: When your upper arms touch the ground stop that is a good rule to follow for safety, injury prevention and better control.
2. Dumbbell Chest press (on a bench or bed)
This is the main starter chest workout.
Sets/Reps: 3 times 8 to 12 reps
How to do it: Lie on a bench and hold the dumbbells at your chest and press them up. Beginner tip: Do not flare out your elbows too wide, 45 degrees is safe and perfect.
3. Dumbbell flyes (on floor or bench)
This is the best movement to stretch and squeeze the chest and make it grow faster.
Sets/Reps: 3 times 12 to 15 reps
How to do it: Stand with your arms slightly bent open wide to the sides and then bring them back together like you are hugging a tree. Beginner tip: Use light weights focus on form and squeezing not how much weight you can lift.
4. Incline dumbbell press (use a pillow or change your adjustable bench)
These help you build the upper chest and make your chest look more balanced for beginners.
Sets/Reps: 3 times 10 to 12 reps
How to do it: Set a bench to a 30 to 45 degree incline and press up at that angle. Beginner tip: Keep your wrists straight and not bent backwards.
5. Dumbbell pullover
The pullover is a great chest and upper body builder that you should do.
Sets/Reps: 2 to 3 times 12 reps each. How to do it: Lie cross wise on a bench and hold one dumbbell over your chest, pull it down behind your head and pull it back over your chest. Beginner tip: Do not rush this exercise and move slow as it is stretch focused.
Here are some tips for you as a beginner that will help you get much faster results from this workout and help you gain muscle.
1. Start light
Use 2 to 5 kg dumbbells and do reps comfortably and correct, do not push yourself to the max just yet.
2. Mind to muscle connection
Visualize your chest squeezing on each rep as it will make your chest muscles fire better and faster.
3. Use correct form
If you lose your form or arch your back you will get hurt and your chest muscles will not work. Always move slow and with control.
4. Warm up before lifting
Just 5 minutes of arm circles, push ups and light stretching will do wonders for your muscles and will make your work out safer and better.
5. Do not rush
People new to lifting and working out often work way too fast and end up not building as much muscle. You will be able to do more reps and sets if you go slow.
6. Rest in between sets
Always rest for 60 seconds to 90 seconds in between each set for recovery and hydration.
7. Follow a schedule
Do this dumbbell chest work out 2 or 3 times a week with rest days in between.
Common mistakes for beginners to not make:
Use heavy weights too early
This will give you shoulder problems and bad form.
Do not complete the full range of motion
Half reps are half results.
Arch your back too much
This will not only make your chest not fire as much, but it will cause injury.
Skip warmups and cool downs
Warm muscles are safer muscles.
Lift chest everyday
Your muscles grow when you rest, not when you work out so do not lift your chest every day.
Sample weekly plan for beginners:
Day 1: Dumbbell chest work out
Day 2: Rest
Day 3: Full body or light cardio
Day 4: Dumbbell chest work out
Day 5: Rest
Day 6: Back or arms or legs or everything else.
Day 7: Rest
This program will make sure you workout the muscles and then get enough time to rest and recover to make your muscles bigger and stronger.
Nutrition tips to help your chest muscles grow:
Just doing a good dumbbell work out for beginners will not make you bigger just like that because you need the right foods.
Make sure to eat enough protein
Chicken, eggs, paneer, tofu, fish, dal, whey protein etc.
Healthy balanced meals
Carbohydrates for energy, Fats for hormonal health and vitamins for recovery.
Drink enough water
Your muscles will work better when hydrated.
Have a good post work out meal
Eat protein and carbs within 45 minutes of finishing your workout to help your muscles recover.
My last words: Start simple, get big and strong.
A Dumbbell Chest workout for beginners is one of the best things you can do to get a big strong upper body because you can do all the muscles of your chest with just a pair of dumbbells. It is very cheap and easy to do and will help you get your chest stronger and more balanced. You will look much better, feel better and have a lot more confidence in your body. Just start light, keep doing it and focus on form and slowly your chest will get bigger and bigger and you will be proud of how you are doing.
