DUMBBELL EXERCISES WITHOUT BENCH:-
Here are few tips and tricks to do dumbbell exercises without bench:-
- Chest press:
- Lie on the floor on your back with your knees bent and feet flat.
- Hold a dumbbell in each hand with your palms facing forward and arms extended up to the ceiling.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, keeping your core tight and squeezing your chest muscles.
- Incline press:
- Place a couple of chairs or stability balls next to each other.
- Sit on one of the chairs or stability balls with your back against the other.
- Hold a dumbbell in each hand with your palms facing forward and arms extended up to the ceiling.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, keeping your core tight and squeezing your chest muscles.
- Decline press:
- Place a couple of chairs or stability balls next to each other.
- Sit on one of the chairs or stability balls with your feet on the other.
- Hold a dumbbell in each hand with your palms facing forward and arms extended up to the ceiling.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, keeping your core tight and squeezing your chest muscles.
- Chest fly:
- Lie on the floor on your back with your knees bent and feet flat.
- Hold a dumbbell in each hand with your palms facing each other.
- Raise your arms up to the ceiling and then lower them out to the sides, keeping your elbows slightly bent.
- Bring the dumbbells back together in the center, squeezing your chest muscles.
- Push-up:
- Place your hands on the floor, shoulder-width apart, with your feet together.
- Lower your body down until your chest nearly touches the floor, keeping your core tight and your body in a straight line.
- Push yourself back up to the starting position, squeezing your chest muscles.
- Place your hands on the floor, shoulder-width apart, with your feet together.
- Lower your body down until your chest nearly touches the floor, keeping your core tight and your body in a straight line.
- Push yourself back up to the starting position, squeezing your chest muscles.
- Plyometric push-ups:
- Place your hands on the floor, shoulder-width apart, with your feet together.
- Lower your body down until your chest nearly touches the floor, keeping your core tight and your body in a straight line.
- Push yourself up explosively, using your chest muscles to propel yourself off the ground. Land softly and immediately lower yourself back down for the next repetition.
- Plyometric chest fly:
- Lie on the floor on your back with your knees bent and feet flat.
- Hold a dumbbell in each hand with your palms facing each other.
- Raise your arms up to the ceiling and then lower them out to the sides, keeping your elbows slightly bent.
- Bring the dumbbells back together explosively, using your chest muscles to propel them off the ground. Land softly and immediately lower them back out to the sides for the next repetition.
- Chest press on stability ball with alternating dumbbell press:
- Sit on a stability ball with your feet flat on the floor.
- Hold a dumbbell in each hand with your palms facing forward and arms extended up to the ceiling.
- Lower one dumbbell to the side of your chest, keeping your elbow at a 90-degree angle.
- Press the dumbbell back up to the starting position and then lower the other dumbbell to the side of your chest.
- Press the dumbbell back up to the starting position and continue alternating sides.
Conclusion:-
Remember to start with a weight that is appropriate for your fitness level and to increase the weight gradually as you get stronger. It’s also important to maintain proper form to prevent injury. If you have any doubts about your form or are unsure about how to perform any of these exercises, it’s always a good idea to consult a fitness professional.