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3 Move At-Home Chest Workout

Take away the bench press and cable machines and you're left with seemingly limited options for your chest workouts. Pushups get boring, and it's hard to use resistance bands to work your chest. Kettlebells are good for somethings, but downright awkward for chest exercises.


That leaves you with one option: dumbbells. Thankfully, some of the best chest exercises use dumbbells. You can do the chest press on the floor for starters. For something more interesting, try out these three moves (video demo at the bottom):


Dumbbell Fly


NOTE: This exercise can be taxing on your shoulders. Start with light weight!


When birds flap their wings, they use their pectoral (chest) muscles to do so. You might not have wings, but you can still fly! Lie on your back with a dumbbell in each hand, palms facing each other. Keeping your elbows slightly bent, reach out like a bird flapping its wings. Then, squeeze your chest and bring your hands together.


Perform 3 sets of 12 reps.


Single-Leg Bridge and Press


Starting this exercise in a single-leg bridge position adds a glute and core workout. Lie on your back, holding a dumbbell in each hand. Bridge your hips into the air as high as you can, with your feet flat on the ground. Kick one leg out straight and hold it in the air.


While holding the single-leg bridge, perform the chest press 8 times. Then, switch legs and hold the other leg in the air and perform 8 more reps.


Dumbbell Pullover


This exercise targets your chest and back muscles. Lie on your back with your knees bent and feet planted with a dumbbell in each hand. Press the dumbbells up until your arms are straight.

Turn your hands so that your palms face your feet. Reach straight back with the dumbbell as far as you can. Then, pull your arms back to the start position. Keep your elbows straight the whole time!


BONUS: If you want to add a little core challenge to the pullover, you can add a leg raise. As you pull the dumbbells up, lift your legs into the air with your knees locked out straight.


See the video below for demos:



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