How to train chest muscles with dumbbells without a bench

When doing fitness, training chest muscles is a relatively important part. For many men, they hope to have strong chest muscles. You can use dumbbells to train chest muscles at home. If you don’t have a dumbbell bench, you can also practice. At this time, you should adjust the weight of the dumbbells appropriately. It is best to warm up for ten minutes before practicing, such as stretching your legs or doing push-ups, to avoid accidental injuries during fitness.

How to train chest muscles with dumbbells without a bench

Method 1:

First, you need a dumbbell with adjustable weight, then warm up for ten minutes, you can run, stretch your legs, and then start doing push-ups after warming up. Of course, doing dumbbell push-ups is the best way to train your chest muscles with your bare hands. To do dumbbell push-ups, hold the dumbbells in your hands and do push-ups. After completing one movement, hold the dumbbell with one hand and lift it up, alternating between the left and right hands. Do dumbbell push-ups in groups, 20 per set. Do as many sets as you can according to your strength. Rest for half a minute between sets and shake your hands.

Method 2:

Seated dumbbell fly. At this time, you need to find a chair to train. The chair should not be too high. The back of your head should rest on the lower edge of the chair seat. Your buttocks should sit on the ground, your legs should be relaxed, and your feet should be lightly stepped on the ground. Stretch out your hands and do bench press. Your body should be at an inclined angle. This way you can exercise your pectoralis major muscles. This is a dumbbell fly exercise that can be performed at home without a dumbbell bench. For the correct way to practice, you can watch the seated dumbbell fly exercise video. In order to increase muscle stimulation, you can do supine push-ups first, and easily do more than 50 at a time before practicing this exercise. At this time, dumbbell fly exercises should be performed in groups to accelerate the thickening of the upper chest circumference.