Is one of your goals to deal with the effects of the passage of time on our chest? If so, this article interests you!
We learn to do 5 exercises to tone the chest with dumbbells . An exercise guide with which, in addition to strengthening the chest, we will work other parts of the body such as the back, arms and even the legs. Let’s get to work!
5 exercises to tone chest with dumbbells
Chest press
The chest press is, without a doubt, one of the most effective exercises for toning the chest. And we will do it in the following way. Lying face up on a bench and with a dumbbell in each hand, we extend our arms upward without taking our shoulders off the bench. The arms go from an extended position until they form 90º between the shoulder and the wrist. Perform 3 sets of 12 repetitions.
Rowing
Another of the most effective exercises to tone the chest is the dumbbell row . With it we work the back, the arms, mainly the biceps, and the chest. To do this, we stand up and bend our knees. We tilt our torso a little, extend our arms and take the dumbbells . With our arms extended, we bring the weights to our chest. Perform 3 sets of 15 repetitions.
Chest opening
With chest openings we work the muscles of the chest, pectoral, shoulders, back and arms. To do this we place ourselves on a bench and keep the dumbbells close to the chest. We raise the dumbbells over the chest with our arms stretched. We slightly bend our elbows, lower them towards the floor in the shape of a cross until we notice a small stretch in the chest. The dumbbells should be at chest height at your sides. We return to the starting position, squeezing the chest and keeping the elbows firm during the execution. Perform 3 series of 12 repetitions.
Pull over
The pull over is another exercise that cannot be missing from an exercise routine to tone the chest . An exercise that we can do in two ways. The first of them is what we can see in the following infographic. And we do it in the following way, we rest our feet on the floor and our back resting on a bench, we hold, with our arms extended vertically over our chest, we hold a dumbbell with both hands. We lower the dumbbell behind the head while we bend the elbows to return, slightly, to the starting position.
The other position that we can take to do the exercise is lying on the bench, resting our back completely on the bench. Make 3 sets of 10 repetitions.
Devil press
Have you heard of the devil press ? Maybe not, but burpees, right? The devil press is, what is popularly called, burpees with dumbbells. Burpees do sound familiar to us, right? The devil press is a very complete exercise in which we work only the chest, biceps, triceps, shoulder and back, but also the glutes and legs as a whole. Therefore, we could say that with this exercise we work the entire body.
How are we going to do it? The first thing we have to do is place two dumbbells on the floor in front of your feet. Jump down for them and hold the dumbbells with both hands, doing a small push-up. From there we jump with the dumbbells in our hands and get into a squat position and from there to the starting position until we raise the weights above our heads.
READ MORE: The 10-Minute Exercise Routine for the Lazy
