{"id":450,"date":"2021-05-19T09:56:28","date_gmt":"2021-05-19T13:56:28","guid":{"rendered":"https:\/\/www.ironmaster.com\/iron-blog\/?p=450"},"modified":"2026-01-23T14:22:25","modified_gmt":"2026-01-23T19:22:25","slug":"building-your-chest-with-dumbbells-at-home","status":"publish","type":"post","link":"https:\/\/www.ironmaster.com\/blog\/2021\/05\/19\/building-your-chest-with-dumbbells-at-home\/","title":{"rendered":"Building your chest with dumbbells at home"},"content":{"rendered":"

If you can smash it at the gym, you can kill it at home\u2013all you need is some simple equipment and the know-how to get results. Don\u2019t believe anyone who tells you that you can\u2019t build your chest with\u00a0dumbbells<\/a>\u00a0at home. There are ways and means to do just about anything if you want it bad enough\u2013sculpting your chest at home is one of them\u2013and we\u2019re here to show you exactly how to do that.<\/p>\n

Forget the machines<\/h2>\n

Building muscle is more about how much you\u2019re willing to put into your workout and less about the machines that will help you do it. A lack of machines should not stop you from having the solid pecs you want. You can still get them with dumbbells\u2013it\u2019s just a matter of know-how.<\/p>\n

Why use dumbbells to build your chest?<\/h2>\n
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Bigger gains.<\/strong>\u00a0Dumbbells might not be as flashy as a loaded barbell, but they\u2019re actually very effective in building your pecs. The secret is in the need to stabilize your joints\u2013when you\u2019re hammering out those reps, your shoulder joints are working hard to balance the weights in each hand while your pecs are trying their hardest to control those weights. Together, this means big gains for you.<\/p>\n

Chest activation.<\/strong>\u00a0Blasting your pecs is the name of the game and dumbbells are one of the best tools to do that. They activate parts of your chest\u2013by this I mean the pectoralis major\u2013more than when you\u2019re bench pressing.<\/p>\n

Full range of motion.<\/strong>\u00a0With dumbbells, your range of motion goes past your chest level\u2013something that\u2019s just not possible with barbells. A wider range of motion allows you to perform full, powerful stretches which equal bigger muscles.<\/p>\n

Less injury.<\/strong>\u00a0Barbells assume our bodies are symmetrical (they are not) and push our bodies to work in ways that can lead to injury. Dumbbells let your body move in the way it was designed to\u2013freely and fiercely. Unlike barbells, they let you rotate your wrists and elbows and put less stress on your joints.<\/p>\n

Be smart when buying dumbbells<\/h2>\n

You don\u2019t need to drag your butt all the way to the gym to get your hands on some quality dumbbells\u2013just invest in a good set and build your own home gym from there.<\/p>\n

When it comes to buying dumbbells, you\u2019ll be looking at either\u00a0adjustable or fixed dumbbells<\/a>.\u00a0Fixed dumbbells<\/a>\u00a0are cheap and durable, but you\u2019ll need more than one pair if you want to maximize your strength gains.\u00a0Adjustable dumbbells<\/a>, on the other hand, allow you to adjust the weights on them, so you only need one pair. For advanced trainers, heavier weight kits (usually sold separately) are a must.<\/p>\n

Once you\u2019ve got a solid pair of dumbbells, it\u2019s time to start hitting those reps. Here\u2019s how it\u2019s done.<\/p>\n

How to bulk up your chest<\/h2>\n

Upper Chest<\/h3>\n

Get the pecs you\u2019ve always wanted with these two powerful moves!<\/p>\n

Slight incline, significant growth.<\/strong>\u00a0This is called the Slight\u00a0Incline Dumbbell Bench Press (video)<\/a>.<\/p>\n

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Start by elevating your bench with a step or barbell plate. You\u2019re looking for a 30-degree angle or less.
\nLie on the bench while you hold two dumbbells at an arm\u2019s length right above your chest.
\nBend your elbows slowly, then pull your shoulder blades back and lower the dumbbells to where your elbows can make a 45-degree angle with your chest. Do not hold them out at your sides!
\nPause, then push upwards to flex that impressive chest.<\/p>\n

Flys for bigger pecs.<\/strong>\u00a0The\u00a0Dumbbell Incline Chest Flys Press (video)<\/a>\u00a0is another effective pecs-building workout.<\/p>\n

Set your bench to a low incline of not more than 30-degrees.
\nLie on the bench, your head resting on the elevated side, holding your barbells up in the air above your chest, and your palms facing in.
\nDrop the dumbbells down to your sides while bending your elbows and pulling your shoulder blades inwards.
\nReverse that movement once you straighten those arms out until they\u2019re raised above you.
\nThis exercise is tough on your shoulders\u2013take it slow and limit your range of motion when you feel pain.<\/p>\n

Inner and Middle Chest<\/h3>\n

Don\u2019t forget your inner and middle chest muscles while you\u2019re pumping iron!<\/p>\n

Crush it.<\/strong>\u00a0The Crush Press is a great way to activate these often-overlooked chest muscles.
\nLie on your bench and hold two dumbbells right above your chest. Your palms should be facing each other.
\nKeeping the dumbbells at the center of your chest, push them up until your arms are fully extended. Pause and then squeeze those chest muscles.
\nSlowly bend your elbows when lowering the dumbbells.
\nReverse this motion and repeat.<\/p>\n

Lower Chest<\/h3>\n

Complete your chest workout by ending with this lower chest exercise!<\/p>\n

100% chest power.<\/strong>\u00a0The 45 Degree Floor Press is great for stimulating your lower chest muscles.<\/p>\n

Lie on the floor with your knees bent, back straight and your feet flat and firmly planted.
\nHold your dumbbells high above your chest. The dumbbells should be in a slightly horizontal position and your wrists should be straight.
\nLower the weights. Make sure your elbows stay at your sides.
\nKeep lowering until your triceps hit the floor.
\nPush the weights back up and start again!<\/p>\n

Homegrown pecs<\/h2>\n

You don\u2019t need all that fancy equipment to start seeing results\u2013you just need the right tools and the discipline to keep going. Even if you start small, you\u2019ll notice those chest muscles expanding in no time. Remember, no matter where you work out, it\u2019s your mindset that will turn you from a\u00a0beginner to a pro<\/a>.<\/p>\n

Need to know what equipment you need to perform these exercises?<\/h3>\n

Here is the list:<\/h4>\n