Eshealthtips.com – Using dumbbells as a part of your chest exercise routine can be a great way to work your arms and chest at the same time. There are a few different exercises you can use with dumbbells to tone up your muscles, including presses and push-ups. In addition, you can also use dumbbells to do a variety of exercises to strengthen the serratus anterior, including incline dumbbell flies with a twist and dumbbell chest presses.
How to form the Chest or Obliques
Whether you’re looking to build your chest or obliques, dumbbell push-ups can provide a great workout. The key is proper form. Using dumbbells to perform the exercise makes it easier on your wrists. The forearms also get a workout.
There are several variations of the dumbbell push-up to choose from. You can start with a lighter weight and increase the weight as you fatigue. For example, you can perform the same exercise using 10-to-12-pound dumbbells. You should also consider incorporating handles into your workout for added difficulty.
One of the most effective push-ups to improve your chest muscles is the pike push-up. The pike is a good exercise for your shoulders, obliques, and core. It is a bit harder than a standard push-up. It is also easier on your back. You may need to reposition yourself if you feel your spine isn’t in a neutral position. Another option is the side plank push-up. This exercise is great for your shoulders, obliques, abs, and balance. The side plank is similar to a standard push-up, but you hold the upper arm in a straight position.
Using Incline Dumbbells with a Twist
Using Incline Dumbbells with a twist is a great way to get a chest workout. However, there are many different variations that can be done with this exercise. In general, these exercises are designed to target the upper pectorals, as well as the lats. Whether you are a beginner or an advanced upper-body exerciser, there is a dumbbell exercise that will suit your needs.
This exercise is designed to develop balance and strength through the left and right sides of the chest. This exercise requires you to hold a dumbbell in each hand while raising your arms to a full extension. Holding your arms to a full extension can be a challenging task for some individuals, so you may want to use a body weight or a weighted barbell. Incline Dumbbell Fly – This exercise resembles a typical dumbbell fly, with the added twist of an incline. It is a great way to improve your push-ups and make your overall chest workout easier.
Performing dumbbell chest presses is a great way to build mass, strength, and power in your chest. It also targets the pectoral muscles as well as your triceps and rhomboids. It is important to perform the dumbbell chest press with proper form and technique. If you do not have a lot of experience with dumbbell presses, start with light weight and slowly increase the weight. The basic dumbbell chest press involves lying supine on a bench. The palms of your hands should be facing the midline of your body. You should press one dumbbell upward and then switch arms. You should repeat this motion until you have reached about 10-12 reps.
Advantages of Dumbbell Chest Press Besides Building Chest
In addition to building your chest, dumbbell chest presses also work your triceps and deltoids. The decline dumbbell chest press is similar to the flat version, but it targets the lower pecs. There are also many other variations of dumbbell chest presses. For example, a rotational grip is another popular variation. This type of grip allows you to extend your elbows in a wider position. This allows for more muscle activation and helps to relieve stress on your elbows.
Performing serratus anterior strengthening exercises is a great way to improve shoulder health. It can help reduce the pain that comes with overhead lifts. Besides preventing winging of the scapula, it also helps with posture and good breathing. In fact, the serratus anterior is a key muscle for most strength training exercises. It plays an important role in the movement of the shoulder blades, helping to keep them flat against the rib cage. It also allows the arms to move in a wide range of motion.
One of the best serratus anterior exercises is the wall slide. This exercise strengthens the serratus anterior by raising the arms as they slide up the wall. Another great exercise to improve serratus anterior strength is the front plate raise. This exercise strengthens the serratus, traps, and deltoids, without the risk of tearing the rotator cuff. The front plate raise does not require heavy weights.
Saeterbakken, Atle H., Roland van den Tillaar, and Marius S. Fimland. “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements.” Journal of sports sciences 29.5 (2011): 533-538.
Todd, Jan. “The strength builders: A history of barbells, dumbbells and Indian clubs.” The International Journal of the History of Sport 20.1 (2003): 65-90.