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LAVERA STEWARTEditor-in-Chief of the Gym Expert
When we think of chest exercises, we think of benches. But what if we tell you that it is possible without it! You can do chest exercises without a bench at home. You might not have a bench at home but a set of dumbbells. You can for sure do a lot of chest workout with dumbbells without a bench. It will improve your strength and will lead to a well-developed body. The bench press is the most common way to build your chest and make it strong. But when you are stuck at home with dumbbells, you can surely have a pumped-up chest with chest exercise with dumbbells without a bench. Continue reading and we will tell you how!
Advantages of Chest Workouts With Dumbbells
For a strong chest, you do not need a bench. There are chest workouts with dumbbells no bench to make a pumped-up chest and for your pectoral muscles. You just need dumbbells and you will be ready for your chest exercises without a bench. You can reap the exact benefits at home. Let’s look into the advantages of dumbbell chest exercises without a bench.
- To increase your size and have a stronger body like an athlete then chest workout without bench press with dumbbells will be better for you. You will stretch your pecs as much as you can and it will make your muscles fibers wake up and rejuvenate. The more you will move your arms and muscles with the weight of the dumbbells, the more your muscles will grow.
- When you are doing chest workout at home with dumbbells without a bench, the weight distribution is relaxed. That is because dumbbells allow your body to adjust freely. There is not too much pressure on your wrists and they can rotate easily. Your shoulders also adjust with the weight of the dumbbell. The exercise is a perfect fit for your body. It activates your muscles without too much pressure on your joints.
- When you are doing chest workout with dumbbells without a bench, you are putting even weight on your shoulders. You have to adjust the weight on your shoulders. And if one side is weaker than the other, you can feel it. Therefore you won’t push further on the weaker side causing injuries. Thus, the weight is even, and if the weaker side requires strength, and then you can just do more sessions with dumbbells to make it stronger.
- The bench presses with dumbbells make your pectoral muscles activate more than bench presses with barbell.
Chest Workouts without Bench
The dumbbell chest exercises no bench are doable at home and some of them are mentioned below.
- Dumbbell pullovers;
- Decline push-ups;
- Svend Press;
- Dumbbell push-ups;
- Incline push-ups;
- Dumbbell floor press.
Table to compare mean EMG and RPE for an individual workout in comparison with Barbell Bench Press
|Bench Press with Barbell||100||6 +/-1.98|
|Pec Deck Machine||98 +/-26.4||5.4 +/- 2.13|
|Bent forward cable crossovers||93+/-22.0||5.1+/-1.60|
|Chest Press Machine||79 +/- 22.4 (lesser than bench press with barbell <0.5)||4.3 +/-2.30 (lesser than bench press with barbell <0.5)|
|Incline Dumbbell Flyes||69 +/- 30.5 (lesser than bench press with barbell <0.5)||5.0 +/- 1.50|
|Dips||69 +/- 15.8||2.9 +/- 2.06 (lesser than bench press with barbell <0.5)|
|Suspended push-ups||63 +/- 18.5 (lesser than bench press with barbell <0.5)||3.6 +/- 2.22 (lesser than bench press with barbell <0.5)|
|Stability Ball push-ups||61 +/- 20.7 (lesser than bench press with barbell <0.5)||2.3 +/- 1.72 (lesser than bench press with barbell <0.5)|
|Normal Push-ups||61 +/- 20.6 (lesser than bench press with barbell <0.5)||1.5 +/- 1.15 (lesser than bench press with barbell <0.5)|
Activating Your Chest Pre Workout
Warm-up is making your body wake up before you start your chest workout without a bench. You can try doing a band pull apart, or 10 minutes of light cardio warm-up before you begin with your chest exercises without a bench.
Upper Chest Workout
- Incline Push-up
To do this workout, you do not need an incline bench. In the beginning, you put your foot on a chair or sofa, or something which is above the ground. Then get into the position of doing push-ups. Then begin your push-ups.
- Svend Press
This is a dumbbell chest workout without a bench, which can be done at home with dumbbells or with weight plates. Do not use heavy weights as this is to activate the chests. Take a dumbbell and hold it with two hands. Then take the dumbbell close to your chest and push it outwards.
Middle Chest Workout
- Dumbbell Push-up
Get dumbbells and hold them along the line of your body. Then put your hands on the dumbbells and initiate your push-ups.
- Dumbbell Floor Press
Simply hold each dumbbell on each of your hands while lying on the floor in a line. Then take the dumbbells close to your chest and then take it outwards. Remember the movement should be parallel to the floor.
Lower Chest Workout
Take dumbbells and put them in an upward direction. Then do push-ups on them on the floor. The top part of your body should be above the ground and the lower part on the ground.
- Resistance Band Flies
For this workout, you require resistance bands. But if you don’t have those you can do with dumbbells. Hold a pair of dumbbells and take your arms to the sides and your palms in an upward direction. Then take the weights in an upward direction and make a right angle. While doing this, make sure you are taking the weights closer to make your chest squeeze.
You can easily do calisthenics chest workout without bench or expensive gym membership and at home. The chest workout without a bench can be done at home with a little precaution. You only need a pair of dumbbells and you’re all set to go! So are you excited to begin your workout during this pandemic? We hope we could help you know where to begin! Let us know in the comments below about your experience with the workouts with dumbbells!