Chest Workout At Home - Dumbbell Chest Workout

Chest muscle is one type of large muscle that you need to train regularly (at least 1-2 times a week). Exercising chest muscles is a compound movement, where when you train chest muscles, then other muscles such as arm muscles, shoulder muscles, triceps muscles are also trained.

There are many types of exercises to train the chest muscles. You can use the machine (at the gym), or use a barbell or dumbbell. Well, for those of you who want to train your chest muscles at home, you can use simple equipment, which is to use a pair of dumbbells.

A pair of dumbbells can be used effectively to build chest muscles at home, for those of you who don't have a lot of equipment or you who don't have time to go to the gym.

So there are three chest muscle exercises using a pair of dumbbells. The movements are:

- Dumbbell bench press

- Dumbbell flies

- Dumbbell pullover

Okay, we just go into the exercise movements. You can see the video below:

1. Dumbbell bench press

Dumbbell bench press aims to thicken the chest muscles. So for those of you whose chest muscles feel thin, then do this dumbbell bench press motion. The stages of the movement are as follows:

- Lay on a bench press / mat

- Both hands hold the dumbbell, and point the two dumbbells above the head

- Try to dumbbell parallel to your shoulders

- Then lower the two dumbbells, until the elbows approach the floor

- Repeat the movement

- Perform this movement 10-15 reps, 3 sets

For more details, friends can watch the dumbbell bench press exercise video below:

Dumbbell Bench Press

2. Dumbbell fly

Dumbbell fly aims to expand the chest muscles. If the first movement is to thicken the upper and side chest muscles, then the dumbbell fly aims to widen the side chest muscles. The steps are as follows:

- Lay on a bench press / mat
- Hold both dumbbells. The second position of the dumbbell above the head is shoulder level
- Then move the two dumbbells to your side position, until your elbows form 45 degrees
- After that, return to its original position, ie position the two dumbbells above the head in line with the shoulders
- Perform this movement 12-15 reps, 3 sets

For more details, you can watch the video below on how to do a dumbbell fly:

3. Dumbbell pullover

Dumbbell pullover aims to train the upper and lower chest muscles. Dumbbell pullover in addition to training the chest muscles, also trains your triceps muscles simultaneously. The dumbbell pullover movement is as follows:

- Lay on a bench press / mat
- Hold a dumbbell (can be one or a pair of dumbbells)
- The initial position of the dumbbell in front of the chest
- Then swing the dumbbell until the second position of the dumbbell is behind the head
- Feel your chest muscles as pulled when swinging the dumbbell behind the head
- The position of the elbow must be straight
- Return to starting position
- Perform this movement 12-15 reps, 3-4 sets

For more details, you can watch the video below about how to do a dumbbell pullover:

Those are the three chest muscle exercises using a dumbbell that you can do at home, without having to use a lot of equipment. If you have a bench press at home, that's better. If you don't have it, you can use the mat to train your chest muscles using dumbbells like in the video above.

You who don't have time to go to the gym, you who only have a pair of dumbbells at home, you can do these three movements to form your chest muscles.