Effective Dumbbell Exercises to Target Your Upper Chest Without Using a Bench
2023/11/25

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This article discusses upper chest dumbbell exercises that can be done without using a bench. The main idea is to provide alternatives for individuals who do not have access to a bench but still want to target their upper chest muscles.

The upper chest is an important area to exercise as it contributes to the overall strength and appearance of the chest. Typically, exercises that target the upper chest are performed using a bench, but there are alternatives that can be done with dumbbells only.

The first exercise discussed in the article is the standing dumbbell press. To perform this exercise, one must stand with the feet shoulder-width apart and hold a dumbbell in each hand.

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The dumbbells should be raised to shoulder level with the palms facing forward. Then, the individual should press the dumbbells overhead while exhaling and squeezing the chest muscles. The dumbbells are then slowly lowered back to the starting position.

The second exercise is the incline dumbbell fly variation. To perform this exercise, one must lie on an inclined surface such as a yoga ball or stability ball. The individual should hold a dumbbell in each hand, with the arms extended straight above the chest. Then, the dumbbells are slowly lowered out to the sides until the individual feels a stretch in the chest muscles.

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The dumbbells are then raised back to the starting position while exhaling and contracting the chest muscles.

Another alternative exercise is the push-up with dumbbells. To perform this exercise, one must start in a push-up position with a dumbbell in each hand, gripping the handles. The individual should then lower themselves down until the chest is just above the ground, keeping the elbows tucked in. The push-up is then performed by pushing the body back up to the starting position while exhaling and contracting the chest muscles.

The fourth exercise discussed is the seated dumbbell press. For this exercise, one must sit on a stable surface with a dumbbell in each hand.

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The dumbbells are held at shoulder level with the palms facing forward. The individual should then press the dumbbells overhead while exhaling and squeezing the chest muscles. The dumbbells are then slowly lowered back to the starting position.

Lastly, the Arnold press is an exercise that targets the upper chest as well. To perform this exercise, one must hold a dumbbell in each hand with the arms extended straight in front of the body. The palms should be facing the body. The dumbbells are then raised overhead while rotating the palms so that they face forward. The individual should exhale and squeeze the chest muscles at the top of the movement before slowly lowering the dumbbells back to the starting position.

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In conclusion, although traditional upper chest exercises are often performed using a bench, there are alternative exercises that can be done with dumbbells only. These exercises, such as standing dumbbell press, incline dumbbell fly variation, push-up with dumbbells, seated dumbbell press, and Arnold press, provide effective ways to target the upper chest without the need for a bench.

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