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The dumbbell bench press is one of the best chest exercises out there, and you'll build strength and muscle when you do it properly. How to Do It: Take a seat on the bench.
This is potentially the number one most common chest-building exercise after the bench press—and it's a sure-fire method for training that adduction essential for inner chest muscle development.
The American Heart Association recommends strength training twice a week. Get a full-body strength workout by doing these dumbbell exercises at home.
Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
Dumbbell flys isolate the chest muscles, providing a deep stretch and contraction that stimulates muscle growth. Lie on a flat bench with a dumbbell in each hand, palms facing inward.