With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. Starting position put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Dumbbells can give you a quality musclebuilding workout from home. Dumbbells have some unique traits that other kinds of weighttraining equipment dont offer, so compiling. Workout routine exercises explained in video below. Dumbbell exercises for men over 50 simple fitness project. It is a circuit workout that generates amazing results. Designed by tripp, this 30minute, fullbody dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training.
Palmsin shoulder press back supported palmsin shoulder press palmsin alternated shoulder press seated palmsin alternated shoulder press shoulder press seated shoulder press back supported shoulder press lateral raise. Built with metal handles and thick hexagonalshaped rubber, this set is built to. In this post i will show you all the best dumbbell bicep exercises that you can do at home. In todays video ill be showing you 5 of the best chest exercises that you can do without any form of a bench. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym. Over 20 dumbbell exercises complete with animated diagrams. Chest exercises to do using dumbbells without bench. Im a beginner, and yeah, i should invest in gym membership, or buy at least a bench, but money is really tight at the minute. The close grip dumbbell press works the all three tricep heads. Lying faceup on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Start by standing to the right of a flat bench with a dumbbell on the floor to your right. Simple yet effective, this dumbbell set will allow you to complete all the back exercises below, and then some.
If you do not have access to an incline bench, one of the next best exercises is incline pushups. Flat bench press incline fly one arm row isolation row shoulder fly dumbbell curl incline curl tricep kickback tricep extension wrist curl lower body squat lunge leg extension stiff legged deadlift leg curl calf raise situp ab lateral leg raise notes. Although a bench can help isolate the muscles, if you have a simple set of dumbbells. Workout routine dumbbells full body printed on apr 28 2011. The 4 best dumbbell tricep exercises for gaining mass. Chest dumbbell exercises without bench, dumbell floor press archives home workout ideas, exercise of the day. If your into weight training, chances are you train with both barbells and dumbbells. Within the following list, i will show you the best ones so you can create. Upper chest workout with dumbbells without an incline. Lying flat on bench, hold the dumbbells directly above chest, arms. By starting the workout with an exercise that can be loaded with heavy weight this will improve tricep growth. With that in mind, weve created the ultimate dumbbell only workout to target your upper body. Consequently, its hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells.
This movement primarily emphasizes the lateral and medial heads, as well as the chest to some degree. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. Place your left knee on the bench with your left hand palm down n the bench in front of it. Dumbbell workouts promote strength gains in a way barbells cant.
You can perform complete bicep workout with dumbbells at home. No need to purchase more equipment your home workout can be done without a bench. You can assemble a home gym setup with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym or plunking down several hundred dollars for a membership. The fullbody dumbbell workout you can do from home. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises. No bench decline dumbbell chest press in bridge position. Flex at the elbow and lower the dumbbells backward to ear level without moving your shoulder joint. Most of these exercises are compound movements that require a lot of muscles to work simultaneously. Dumbbell exercise illustrations building muscle 101. This simple home dumbbell workout from trainer ngo okafor is designed to build muscle with light weight so you dont have to go to the gym.
However, not everyone has access to the bench, in which case you can do a bench press on the floor or 9 exercises with dumbbells that i have prepared for you. Dumbbell exercise illustrations homepage on this page you will find some of my favourite dumbbell exercises. Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius. I demonstrate how to effectively and safely use the floor to perform exercises like the chest press and fly. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long. G ym wisdom suggests that building a big chest is all about slapping as much weight as you can find on a barbell and bench pressing it till youre blue in the face but if benching hurts your shoulders, you train at home without a trusty spotter, or youve found that barbell training just doesnt give you a bigger chest, dumbbell work is the answer.
Scroll below to see full instructions along with our printable pdf for the full. For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Dumbbells fit nicely into any style of crossfit workout. Dumbbells also carry the added benefit of training each side of your body separately to remedy any muscle imbalances. Follow these exercises for the best home dumbbell workout with no bench.
The dumbbell workout plan to build muscle at home coach. Dumbbells, like barbells can provide you with a fantastic workout that takes breaks down free weight training to its basic fundamentals. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest, your triceps, as well as your front deltoids shoulders. See 7 best images of dumbbell exercises chart printable pdf. Home dumbbell workout to build total body muscle without. Whether youre aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick the box providing you use them correctly. The dumbbell bench press is one of the best dumbbell exercises for the chest. Triset a chestbackabs pushup or incline bench press.
These are the best chest building exercises that you can do with a simple pair. Full body workout at home without equipment download pdf. This exercise can be found found in almost any training program. It is expressed in seconds and begins with the negative lowering portion of an. Even if you cannot lift as much as with a barbell, the bench press with dumbbells allows you to work your pecs differently, with better range and a more natural movement. Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. Pick up the dumbbell with your right hand using an overhand grip. How to get a full workout with only dumbbells the art of. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. The bench press is the main exercise for the pectoral muscles, the basic and wellworking chest. One day is lower body, the next is upper, then a rest day and repeat. Workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders.
Dumbbell squat 3 6 12 dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25. You dont need an expensive one with bench stands or anything since you are just using dumbbells, so a simple flat bench will do the trick. Though its suitable for beginners, this workout is also challenging enough for those who are a bit more advanced. The only other piece of equipment youll need to be able to do all the exercises youll need for your muscle blasting dumbbell workouts is a simple bench. Dumbbell exercises are generally performed with a dumbbell in each hand. If you want to give your triceps a good workout, the dumbbell skull crusher is a great exercise to add to your routine. Particular york dumbbell exercise chart dumbbells workout pdf dumbbell. Dumbbell exercise chart pdf free printable dumbbell workout chart exercise dumbbell workout chart bowflex dumbbell workout chart free printable dumbbell workout.
Inspiring dumbbell exercises chart printable pdf printable images. Hold the dumbbells next to your shoulders with palms facing forward and elbows bent. Performing a press in a standing position targets your pectoral muscles in a unique. In this article i will show you the three best dumbbell chest exercises for muscle building that you can do at home even if you dont have a weight bench. Slowly bend your arms to lower the dumbbells down and outward until they are on either side of your chest. Browse through the various dumbbell exercises for shoulders below. While a bench makes a chest workout more convenient, you dont need one to build bigger pectoral muscles. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest. Lifting tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout.
The dumbbellonly upperbody workout to add more muscle. They are an effective tool for training unilateral exercises performed. The following workout is for those who only have access to a set of dumbbells. Yes, curls might get the girls, but increasing your dumbbell dexterity with a few extra free weight exercises will get you to your goals faster. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine this workout can be performed as a full workout routine for up to 12 weeks. The motion involved in this dumbbell exercise also works your chest and shoulder muscles to a small degree. Bicep dumbbell exercises complete routine without going to gym. Slowly bring your elbows down to your sides at about a 45degree angle to your sides and then push back up. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position.