Here’s the flow of the workout: Circuit 1. (i) Secure your legs at the end of the decline bench and lie down with a dumbbell in each hand on top of your thighs. Repeat for the desire number of repetitions. While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. (iv) While keeping your elbows locked at the same angle and slightly bent (do not let this angle change throughout the entire movement), lower the weight slowly in an arc behind your head until you feel a stretch on the chest. This is my fourth post on “Home Gym With Only two Equipment”. (iv) Then while keeping your back as flat as you can, ideally adherent to the bench, use your chest to push both the dumbbells up. *All of my premium programs have a mindset module included. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. (ii) Using your thighs to help lift the dumbbells, raise the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. (iii) Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. Let’s take a look at the three types of dumbbell chest press. After all, chest press is a compound exercise. Hold for a second and then begin lowering the weights till your upper arm and forearm form a 90-degree angle. This will be your starting position. Unless you are injury-free and have a respectable amount of shoulder flexibility, you may need to start with very light weight or avoid it altogether. Incline flyes: 10 controlled reps; Superset with incline press: 10 ‘pump’ reps I have another helpful post explaining why you need to focus more on this part of your pecs here: Upper Chest Workout. The palms of your hands will be facing each other. If not, you can go buy a light pair of dumbbells for a reasonable price. Variation: You may want to use a palms facing forward version for different stimulation. (ii) Once you are lying down, move the dumbbells in front of you at shoulder width. And training at home? Remember that the weights move always vertically. I have started writing this series on dumbbells workout because they’re fairly inexpensive, compact, allow you to tone every part of your body and easy to use even at home. Do 3 sets. SUPERSET 1 Below is the video showing you the intense chest workout with light dumbbells: *I also have a full dumbbell workout plan you can do at home in this post: Muscle Building Workout at Home with Dumbbells. (v) Repeat the movement for the desired number of repetitions. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Don’t get me wrong, I’m not preaching against lifting heavy. This will be your starting position. (v) Hold for a second at the contracted position and repeat the movement for the desired number of repetitions. (iii) With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest – at this point you body on the bench will be in a T shape with a slight bend at the elbows (for safety reasons). In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. The advantages for working your chest with dumbbells are that each side has to work equally, second because of the freedom of movement and the use of auxiliary muscles involved to balance properly. (ii) Extend your arms above you with a slight bend at the elbows. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. And to do that all you just need two equipment at home, just a set of dumbbells and one adjustable exercise bench. (ii) Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench press (torso across it as in forming a cross) with only your shoulders lying on the surface. THE MUSCLE PROGRAM, all rights reserved. Your palms will be facing up. This will be your starting position. On the pushup, perform each rep at a deliberate pace, stopping before you reach failure on your first set. In this post, I’m going to give you the most intense chest workout you can do at home with light dumbbells. This is for the incline exercises you’ll be doing (I’ll explain the importance of working upper chest later during the workout). Your goal is to make lighter weights feel heavy by forcing your muscles to work harder. Variation: You can do regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky. I’m writing this during the time of the COVID-19 coronavirus outbreak when most gyms around the world are closed.This post is not intended to knock lifting heavy weight. This workout is split into 3 supersets. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs).