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Thursday, December 2, 2021

The Best Dumbbell Workouts in 2021- Stay Fit

The Best Dumbbell Workouts for every muscle

Do you have a pair of dumbbells at home? We can provide you with the best dumbbell workouts for each muscle group. The guide is provided by Garage Gym. If you haven’t heard of Garage Gym and Coop, well, you should keep up to date and follow his guidance: Best Dumbbell Workouts to Target Every Muscle Group Guide. Maybe you want to follow the training by watching his courses on Youtube.

Then you don’t have to go to the gym. You can train in the comfort of your own home with this workout with dumbbells for the whole body.

The dumbbell workout is divided into each important muscle group of the body and provides some effective exercises. You can combine some muscle groups, such as shoulders and chest or arms and back. and you can work on them on the same day. But if you do not have time, a simple workout for a muscle group will suffice.

Important: Before you start training, make sure you have warmed up your body well. For a performance athlete or fitness trainer, physical endurance is very important. Usually, they pay attention to all aspects that could influence it: diet, sleep quality, a number of workouts, but also the exercises are done and their intensity. But physical endurance does not only target the professionals, but also those who do not want to feel exhausted after climbing three steps or running 200 meters after the bus. A hike in the mountains, a long walk in the park, a bike ride, all these are effective ways to recharge your batteries and relax when your physical endurance is good

When to train?

If you decide to combine muscle groups and do more intense training, you will need more rest between workouts. That’s why it’s good to train once every 2 days, about 3-4 times a week.

To see if it is better to train in the morning, in the evening, or during the day, you need to look at your schedule. What time do you go to school or to work, what time do you get home, how tired are you in the evening, and what time of day do you have more energy.

There are some people who have a lot of energy in the early hours of the morning and are exhausted in the evening. But others are the exact opposite.

Notice: You need to know yourself and make a choice based on your lifestyle.

But let’s take them one by one. Today we will talk about Dumbbell Chest Exercises.

If you are ready, then let’s get started

Best Dumbbell Chest Exercises

The Dumbbell  Floor Press

Dumbbell  Floor Press

The dumbbell floor press is just like a dumbbell bench press, except you lie on your back on the floor instead of on a bench. This limits your range of motion somewhat (since you can’t lower your arms beyond ground level), but this can allow you to target a certain portion of the lift—like the typical sticking point during the bench press.

How to Do
  • Start by lying on the floor with one dumbbell in each hand
  • Hold the dumbbells directly over your chest with your elbows resting on the floor at 45 degrees
  • Push the dumbbells up over your chest until they meet in the center and then slowly return to your starting position.

While I generally recommend purchasing a bench for your home gym, I love floor presses for the simple fact that they bring all the benefits of bench press without requiring a purchase. Adding floor presses to your dumbbell workout routine will increase strength in your chest, triceps, deltoids.

For video, see HERE

Dumbbell Flys

Dumbbell Flys

This isolated chest exercise focuses on squeezing the upper pecs.

How to Do
  • Start lying on your back with your upper back on the edge of a bench.
  • Hold a dumbbell in each hand with your arms extended over your chest
  • Slowly lower your arms out to the side, being careful not to let the dumbbells go past your shoulders.
  • Return to the starting position and repeat.

Most people use this move for aesthetics since it’s one of the only exercises that can isolate the upper and lateral pec muscles. However, the dumbbell fly also increases overall upper body strength and teaches you how to move your scapula (shoulder blades) in a healthy pattern.

For video, see HERE

Upward Chest Flys

Upward Chest Flys

Like the dumbbell fly, the standing upward chest fly also involves training the pecs while your elbows remain nearly extended.

How to Do
  • Seated on a bench, hold dumbbells by your side with your palms facing forward (underhand grip).
  • Keeping your core engaged, bring the dumbbells up on a diagonal to meet in front of your chest.
  • Slowly lower back to the starting position and repeat.

Upward chest flys contribute to well-developed pec muscles. They also strengthen your anterior deltoids (front of your shoulders).

For video, see HERE

Even if, when you notice them, these exercises seem very simple, when you perform them, you will see a real difference. Their advantage is that they do not require high-performance equipment. All you need is a little ambition

Good to know: What is physical endurance and why is it important? Broadly speaking, we could say that physical endurance is the ability of the body and, in particular, of the muscles to activate intensely, to contract and relax repeatedly, over a period of several hours. Usually, this physical endurance is acquired over time, through repeated physical exercises, and especially through movements that we can continue even when we feel that the muscles “burn” and there is some pain.

This being said, I wish you the most productive training possible!

Source: Garage Gym Review

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