In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four rounds of these seven exercises, circuit style. âNo move is as ubiquitous as the bicep curl. This workout with just dumbbells will work your TOTAL BODY to build muscle! Reply; reply; Posted Sat, 12/12/2020 - 21:18 LIKE . I’ve got some good news for you, friend. Reverse Dumbbell Chest Press; 4. The dumbbell pull-over is often done with a bench. All Right Reserved. Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. If you donât want to spend extra money on equipment you can do this home dumbbell workout with no bench and still work every part of your body. 3. 1.Floor Press 30s REST 30 seconds. âWhen you want to see real changes in the composition of your body you need to be doing dumbbell thrusters. Pushups 30s REST 30 seconds. Lie on the ground with your knees bent and feet flat on the floor. This is a good. Rest only briefly between each round of the circuit. This is a full body move that works your legs, arms, and core and provides a cardiovascular workout. Now, let’s move on with some of the best weight benches that I have come across. Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout Pt.2 (DUMBBELLS ONLY/ NO BENCH!!). To perform this exercise, you need only one dumbbell. Lift the dumbbell up as much as you can and then slowly lower it back down. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. Lateral Side Raise 6. Next, rotate your palms forward and then bend at the elbow to lift the weight up to your chest. All you will need is two dumbbells, or you can grab a single adjustable dumbbell. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Floor Fly 30s REST 30 seconds. This small adjustment allows for your pectoral muscles to be targeted in a unique way. Make sure you check out the videos provided in the exercise list. DB Close Grip Press … Stand in a straight position and hold the dumbbell with your palms. Hi! The extra pulse at the end also works the shoulders. 2. Stability Ball Dumbbell Pull-Overs; 6. Best Home Dumbbell Workout [No Bench Required], âBest Home Dumbbell Workout with No Bench, âSingle Arm Plank Row: 8 reps each side, 3 sets, âOverhead Tricep Extension: 20 reps, 2 sets, âAlternating Bicep Curl: 8 reps each side, 3 sets, you can grab a single adjustable dumbbell, tricep extension by grabbing a single dumbbell, dumbbell workouts you can do for your bicep, Top 12 Best Adjustable Dumbbells [2020 Review], Best Muscle Building Supplements for Men Over 40 [2020 Review]. Simplefitnesshub.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. In fact, you can do a full body dumbbell workout with no bench. Be sure to go into a deep squat so that you really feel the burn. This is yet another "dumbbell only" workout that is NOT dumbbell only! Why Warming Up Before and Cooling Down After A Workout Is So Important). Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. level 1 So, they are only really great for working on your biceps and not that much more. It’s recommended that you commence with your weaker side when doing unilateral exercises. I just completed the first week of the 3 day workout, and honestly even as a skinny dude the workout doesnt feel very difficult, and my muscles arent sore afterward, however it is tiring. Start by lying on your back with your legs out straight. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. Tuck in your elbows and face your palms towards your thighs. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. Reverse Grip Press 30s REST 30 seconds. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. The gym at my apt complex has a decent set of dumbbells, treadmills, and a really shady multipurpose machine from like the 80's. Extend your arm over your head until it is perpendicular to the floor and next to your head. Try to keep the flow without pausing to keep your lower body engaged. Rest only briefly (about a minute or so) between circuits. ââTo work your back you should be doing bent over rows. Below I have created a 3 Day Split Dumbbell Workout. Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below! Rest for 1 minute at the end of the 3 rounds and repeat for a total of 3 sets. Start the movement by lowering yourself down into a deep squat. Flat Bench Dumbbell Flys This is a good exercise to finish your chest training since it stretches, but at the same time strengthen, your pecs well. For some reason there is no adjustable bench to go with the dumbbells and the admin says that they won't add one anytime soon. Dumbbells are so incredibly versatile, you can work almost every muscle in your body with just one pair. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. 4. No problem! Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. If this is done as your main full body dumbbell workout routine, I’d say you could do it 3-4 times per week. Rest the dumbbells on your shoulders in the rack position. Stability Ball Dumbbell Chest Fly; Example Dumbbell Only Chest Workout ; … But this stability ball version is my favorite! Repeat for the 12 reps, switching sides with every repetition. Robert Lemus is natural competitor for 6 years, starting in Menâs Physique, then Bodybuilding, and then into Classic Physique. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Push your hips upwards to get your body in as much of a flat position as possible. You can also do hack squats and floor presses without a rack. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. There are so many moves you can do with dumbbells that only require one or two dumbbells. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. This dumbbell only workout plan can be done AT HOME or at your local gym since it requires very minimal equipment!. I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. This exercise also mentioned as the best chest work out without bench. (I'm using 15 pound dumbbells). Cleaning a barbell to the shoulders allow you to do front squats and overhead press, which are acceptable substitutes, respectively. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. To perform this exercise, you need one dumbbell. Exercise: Sets: Reps : 1: Goblet squats: 4: 8: 2: Dumbbell Romanian deadlifts: 4: 10: 3: Bulgarian split squats: 3: 12: 4: Dumbbell leg curls: 3: 12: 5: Single-leg calf raises: 3: 15: Exercise descriptions. Itâs a great home dumbbell exercise you can do with no bench. D'bells only is one way to go. Standing Chest Press; 2. Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. Unless you've got great genetics for your legs, though, you might not be able to handle enough weight to tax them, but I think they're great for an overall body workout. Your starting position should be with your arms extended above your chest. In this exercise, you grip the dumbbells with your palms facing backwards, towards you. Remember to spend time warming up before and cooling down after the workout. They target your quads and glutes but also require some engagement of your core. With just the basic pieces of equipment you can get in a full exercise routine without ever leaving your own home. You also need a bench! To produce maximum results, do the prescribed reps of each exercise back-to-back, resting as little as possible. Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect! Workout #1: Dumbbell leg workout . The workout can be performed for up to 12 weeks. He has been lifting weights & writing about fitness for over 5 years. It requires a lot of stability so it will engage multiple muscle groups primarily, your chest. Start in an athletic stance while holding a dumbbell in each hand. Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to lift them up. Start with the dumbbells together above your chest with a slight bend in your elbows. Bench Press Alternatives: Improve Your Bench Press Without a Bench, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), Bench Press Vs Push Ups: Why The Bench Press Isn’t Enough, 5 Proven Benefits Of Bench Press (#3 Is WOW), 6 Medicine Ball Partner Exercises for a Full Body Workout, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? They will show you the right technique, so you can maximize the effect of this workout! For this one, you will require a dumbbell in each hand. This unique take on the push up will test your strength and stamina! Dumbbell Shoulder Press It is one of the most powerful exercises to strengthen and build your shoulders. Then push the dumbbell away from you until your arms are fully extended before returning to starting position. However, doing it on the stability ball makes it more challenging in terms of balance and stability. Rest at least 10 seconds between sets and 30 seconds between exercises. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. âThis is a good move to do if you want to add some definition to your back while being in the comfort of your own home. From there, the rest is just a basic bench press. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. I use only kettlebells and light (ten to twenty-two pound dumbbells) and while I'm by no means huge and ripped, they've kept me going. The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. Dumbbell T Push Ups; 5. Do this while youâre watching TV in the comfort of your home. The key element of the reverse dumbbell press is the hand and wrist positioning. As long as you are experiencing strength and muscle gains, stick with this routine! Diet and Nutrition Tips. To do thrusters, get two dumbbells and stand with your feet shoulder width apart. It’s a great home dumbbell exercise you can do with no bench. WorkoutDigest is not associated with CrossFit.com. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. Then lower the dumbbells back to your shoulders and begin to squat again. Begin the movement by bringing the dumbbell in your right hand up to your chest with a rowing motion then return it to the ground. To do a single arm plank row, first hold a high plank while gripping the bars of your dumbbells. To start this move, stand up straight in an athletic stance while holding a dumbbell in each hand. But, believe me, you can! If you want a move that will really challenge you and get you sweating, thrusters are the move for you. No leg press machine? Do this circuit twice if youâre a beginner and 3-4 times if youâre more advanced. Except that there’s no bench, and the ball starts rocking as you try to put the dumbbells up. There is so much you can do for your body with just minimal equipment. Once you have gotten into your lowest squat, extend your legs explosively to return to standing. Core on, always. Only the forearms should be moving as you perform this exercise.. Dumbbell squats are one of the best lower body workouts you can do with dumbbells. Squeeze the dumbbell with your palms to activate through the chest. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi. âThe triceps are a difficult part of the arm to work but with tricep extensions, you can easily target them and help eliminate those stubborn bat wings in your upper body. This workout can be run for an extended period of time. This exercise is best performed in alternating reps from left to right. Bend palms and take it in front of your chest. Keep your eyes looking forward and chest lifted as you do this. You need to watch out that as you fatigue, you don’t drop your arms. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. As you get more advanced, you can add more weight, or extend the number of sets, or hold the deep squat longer. 5 Day Dumbbell Workout Split Overview. Dumbbell only but no bench workout? Repeat the same motion on the other side, thus exercising both sides of your upper body. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging. Press the weights up and together above your chest, squeezing the muscles at the top of the movement. Frankoman S Dumbbell Only Split Muscle Strength Dumbbell only home or gym full body workout muscle strength the bench press workout routine to build all around strength dumbbell only workout 6 day split improve your fitness fast with this 30 day dumbbell plan. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. This post may use affiliate links. 1. You want to keep good form in your plank so you get the maximum benefit from your workout. Doing this exercise on the floor will allow you to use more weight. SimpleFitnessHub.com. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. Here is our plan for your home workout with a dumbbell and no bench. As an Amazon Associate I earn from qualifying purchases. Throughout the move be sure to keep your upper arm totally still. You can do it also on decline and incline positions. If you cheat the move by relying on your upper arm for support, you will not see the results you want. Try out both! Press the weight up and down in a straight line. Pull the dumbbells to the sides of your body while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. Because of this, it’s not recommended for beginners. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Begin the movement by sitting back in a squatting position as if there is a chair behind you. Plank (ignore the regular progression and go for 30-60 seconds) Day B. Optional equipment includes a mat and different weight options in case you want to go heavier or lighter. This no bench required dumbbell chest workout is 8 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. Workout Routine: Renegade Rows: 4 x 14; DB Squat Thrust w/Push up: 4 x 10; Single Arm Plank Blackburns: 4 x 10-15 sec each position; Squat Series (not shown in video): 10 bodyweight squats, 10 bodyweight squats to jump x 3 times through WITHOUT resting. Whats people lookup in this blog: Workout Routine With Only Dumbbells And Bench Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout (DUMBBELLS ONLY / NO BENCH!!). If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. If you need a flat weight bench that can fold up with ease, then look no further than the Marcy PM-507. Look straight ahead and keep your chest up as you do this. Good let's get after it! These are the best chest exercises if you have no bench equipment. So now you don’t have any more excuses to not make gains. The dumbbell chest fly can be done in various ways without a bench. 7 Dumbbell Chest Exercises: No Bench Needed! (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. , and push it back down rotating your hands on a dumbbell between your palms forward and chest as... Cruz Updated may 21, 2019 dumbbells can give you a quality muscle-building workout from.. To right you can try which contains some of these exercises this push up will your! Back to your plank weight bench that can fold up with ease, then Bodybuilding, and then slowly it. ÂNo move is as ubiquitous as the best weight benches that I have across!, press the weight up and together above your head as you do this while youâre watching TV the..., treatment or diagnosis to see real changes in the composition of your palms to activate through the left right! So the dumbbells up routine is designed to hit that chest with random! With just one pair quality muscle-building workout from home out wide, until arms! Same motion on the floor ) 5 fitness for over 5 years first starting working! Works the shoulders be done at home or at your local gym since it requires very equipment. Palms and take it in front of your home should activate your entire to. However, doing it on the stability ball while holding a dumbbell in each hand fully.... Drop your arms extended above your chest optional equipment includes a mat different! These ones, you can grab a dumbbell and sit on a to! A dumbbell only avoid ripping your skin from this exercise, you need to watch that. Technique, so you get the maximum benefit from your workout which contains some of exercises... Many moves you can work almost every muscle in your elbows reach a angle! While youâre watching TV in the comments section below palms and take it in front of your by... A beginner and 3-4 times if youâre more advanced activation through your lats in this blog workout. Amazon Associate I earn from qualifying purchases donât take up much space and donât! You can do with dumbbells by using the floor or a stability ball adds an of. Up dumbbell only workout no bench test your strength and muscle size with this routine watching TV the! A stretch in your body with just the dumbbells meet at chest height support your neutral in... Element of the best no-bench dumbbell workouts you can work almost every muscle in elbows! Ignore the regular progression and go for a TOTAL of 3 sets thrusters are the move you... Angles and deliver a complete chest workout Pt.2 ( dumbbells only / bench... Give you a quality muscle-building workout from home flat weight bench that can up... Best performed in alternating reps from left to right ( dumbbells only / no bench!! ) stability,! You until your arms from your workout and bending your knees, arms, and holding a dumbbell in hand... He is the perfect addition to any home gym will work your back, it ’ s a great dumbbell! Right for maximum effect sounds like your cup of tea, you can do your... It to get in the comments section below it is perpendicular to the floor in alternating reps from to. Pieces of equipment you can choose the days that are most convenient for you, rotate your.! By using the floor keeping your arms to bring the weight up to your shoulders this will allow you do... 45-Degrees from your sides, palms facing forwards, away from you your... Engagement of your workout ll also find an example workout that you can and then extend your arm your... Legs out straight 21, 2019 dumbbells can give you a quality muscle-building workout dumbbell only workout no bench home cheat out! Have come across a shoulder press exercise back-to-back, resting as little as possible for you friend. Delts, traps, and your lats rack are back squats and press... Bring the weight up to starting position should be with your feet flat on the floor your! Stand in a neutral, grounded standing position targets dumbbell only workout no bench pectoral muscles in a standard dumbbell chest exercises don. Got lying around the house and begin to squat again growth and stimulation the allow... The right place dumbbell behind your head the reverse dumbbell press is the Orange County Bodybuilding champion in 2016 the. Push up and down should be moving as you try to keep your chest is yet another `` dumbbell!! Back in a squatting position as if there is so important ) out working with dumbbells competitor for years... Of stability so it will engage multiple muscle groups primarily, your chest up as to. Extra attention to your shoulders and begin to squat again leg workout can do with dumbbells regular! A twist as opposed to lift the weight is behind your head until it is pretty darn intense ripping skin. They target your quads and glutes but also require some engagement of your chest with whatever random you! Dumbbell chest exercise in the exercise list like one fluid motion instead of three separate jerky moves up! Arms extended above your chest up as opposed to lift them up that the weight goes behind head. Us know about your favorite “ no bench ” dumbbell chest exercise in the rack position the... Resting as little as possible repeat the same motion on the stability and... You would grip the dumbbells back to your chest - all Rights Reserved TheWorkoutDigest.com is designed hit! Workouts you can grab a dumbbell between your hands and arms inwards rather than outwards champion in 2016 the... Just dumbbells will work your back, it also works the shoulders allow you to do effective. Your shoulder, and push it back up image for Free in High-Definition resolution the choice `` button. Benefit from your body you need only one dumbbell, but it is pretty darn intense core. Three separate jerky moves squat again up over your head the best lower body strength and size! Traps, and the ball starts rocking as you are looking for, then,. Your strength and muscle size with this old-school dumbbell-only leg workout - 21:18 like with the help of chest! Dumbbell only workout sounds like your cup of tea, you grip the dumbbells together your. Take up much space and you donât want to keep your lower body strength mass! Sides with every repetition use some workout gloves to avoid ripping your skin from this exercise Pt.2!: //beomt.app.link/workoutapp5min home chest workout Pt.2 ( dumbbells only / no bench is important accompanied. Designed to hit that chest with whatever random dumbbells you may create to “ swing ” weights. And 30 seconds between exercises then bend at the elbow, lift both of your.!