If you think that chest exercises can only be done in a gym, then you are mistaken. You can do chest exercises at home using dumbbells for equal, if not better, results.
Bhakti Satalkar
The muscles of the chest are also known as the pectoral muscles. There are two main muscles in the chest: the pectoralis major and pectoralis minor. The pectoralis major is used for turning the arm inward, and pulling the arm forward and downward. The pectoralis minor is situated exactly below the pectoralis major, and is tied to the third, fourth, and fifth ribs.
On top, the muscle is tied to the front of the shoulder blade. The pectoralis minor is responsible for moving the shoulder-blade down. When you push your hands down it is this muscle, which will help to push the hand downwards. If you want to build up these muscles, you will have to do chest exercises diligently.
Best Chest Exercises Using Dumbbells
Dumbbell Fly
This exercise is practiced both by women as well as men. To do this exercise, make sure the bench is not surrounded by anything.
Hold a dumbbell in each hand and lie on your back. Extend your arms out straight, but bend the elbows a little. Lift both hands towards the sky, as though you were about to hug the trunk of a giant tree. Squeeze the muscles when you come into this position for a couple of seconds. Come back to the starting position in a slow and controlled manner.
Repeat the exercise for 2 to 3 sets of 10 counts each, but when you start, start with 1 set of 12 counts.
Dumbbell Bench Press
This is one of the best chest exercises for mass.
Lie flat on the bench with a dumbbell in each hand. Extend your hands towards the sky, such that the dumbbells are exactly above the chest. Lower the dumbbells slowly towards the chest, such that your elbows are tucked in and you have controlled movements. Push the dumbbell back to the starting position, but in a slow and controlled fashion.
When you push the dumbbell up, make sure you do not lock your elbows, as it can cause injury to your elbows. Make sure you have the proper bench press form while doing this exercise.
Dumbbell Lateral Raises
Although most chest exercises are done using a bench, there are some which can also be done without a bench. Dumbbell lateral raises works the back and the chest muscles simultaneously.
Stand with a dumbbell in each hand. Bend the elbows a little and place the dumbbells in front of your thighs. Bend slightly in your hips and in your knees. Slowly raise your upper arms, such that the elbows are line with the shoulders. When you raise your hands your elbows and wrists should be in one line.
Hold the position for a few seconds before you release and repeat.
You can do all these exercises at home as well, but make sure you warm up first. If you experience any kind of pain, stop doing the exercise immediately, and talk to a health care professional.