The muscle we train when we go to the Power Gym or train at home is the chest muscle. There are two best exercises to train chest muscles, One is bench press and the other is pushups. But do you want to isolate and train your Chest Muscles, you have an awesome dumbbell that is enough to train your Complete Pec Major and Pec Minor Muscles. Here is what I am going to say, how to activate your upper chest, Middle chest and lower chest?. This is a complete chest workout with dumbbells at home.
Usually, you may don’t have enough money and not enough time to go to the gym. So just buy and keep two dumbbells, With this you can train the whole body. Two dumbbells is enough to activate all the muscles in your body and maintain good structure.
Middle Chest Workout:
Chest flies:
Chest fly is the best single joint chest workout. This exercise gives you the different look in your chest.
- Lay a dumbbell in each hand, on a flat floor.
- Stretch your arms above your chest, avoiding shoulder width apart.
- Lower your arms into a wide curve on both sides until you feel an extension in your chest, then bring the dumbbells back up.
Set: 3
Reputation: 10–15
Upper chest workout:
Pike push ups:
- Hold both dumbbells in your hands, then face the floor with your hands on the floor as you face.
- This is also similar to the Double dumbbell push-ups but it has a slight difference, the dumbbells should be slightly tilted when in hand.
- Do this just like that workout.
Set: 3
Reputation: 12–15
Lower chest workout:
Lying valley press:
- Bend the legs and lie down on the floor.
- Fold the hands as you hold the dumbbell and let it look upwards.
- Now hold the dumbbell and push it up. Return after 2 seconds and pull hands down.
- Do it repeatedly and This will help grow that muscle at the top of your upper abdomen.
Set: 3
Reputation: 8–12
For the more advanced chest workout Click here.
