How to train chest muscles without dumbbell bench

Many people are very confused about how to better exercise their chest muscles if there is no dumbbell bench, but in fact there are many ways to achieve the effect of exercising the chest muscles, and it is not necessary to use a dumbbell bench. You can choose the exercise method that suits you according to your actual situation. Most of the movements can exercise your chest and achieve the effect of training your chest muscles.

Target areas: Shoulders, upper chest

You can sit or stand, with your legs apart and your torso kept straight. Hold a dumbbell in each hand with your palms facing forward and your elbows bent at 90 degrees. Lift the dumbbells overhead. Control the dumbbells and slowly return to the starting position.

Exercise effect: A man’s shoulders should be broad enough to bear responsibility and show momentum. The width of the shoulders depends on the skeleton and the volume of the deltoid muscles. The skeleton is difficult to change due to genetics, but we can exercise the deltoid muscles. Shoulder press mainly trains the deltoid muscles of the shoulders, and auxiliary training is the upper trapezius and upper pectoral muscles. If you are worried about your thinness, practice this movement more often. In order to achieve better results, you can also add dumbbell front raises, lateral raises, bent-over lateral raises and other movements.

Upright Rowing

Target area: Shoulders

Stand with your legs hip-width apart, torso straight, and hold a dumbbell in each hand, hanging in front of your thighs with your palms facing back. Bend and lift your elbows to both sides, lifting the dumbbells vertically to shoulder height. Note that your elbows are slightly higher than the dumbbells. Hold for a few seconds, then slowly lower the dumbbells to the starting position.

Exercise effect: This is also a classic shoulder exercise, which mainly trains the deltoid muscles and auxiliary training of the upper trapezius muscles, especially strengthening the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. They tightly surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Target area: Back of upper arm

You can sit or stand. Place your legs apart on the ground, keep your torso straight, hold a dumbbell in your right hand and raise it up, above your head, with your palm facing forward. Keeping your upper arms still and your palms facing forward, slowly lower the dumbbells behind your head, then straighten your elbows and return the dumbbells to the starting position. After completing the prescribed number of repetitions, switch to the other side.

Exercise effect: This is also an exercise for the triceps. The difference is that behind-the-neck arm flexion and extension can focus on training the long head of the triceps among the three heads, which will help to fully develop the triceps. At the same time, since it is easy to use leverage for push-up exercises and the technique required for the exercise is relatively high, it should be placed in front. However, behind-the-neck push-ups can be done with heavier weights and with both hands, which can more effectively increase muscle size.