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2 yrs

THE SILLY 30 MINUTE WORKOUT TO BUILD YOUR CHEST

All it takes to pump up your pecs is a couple sets of dumbbells and half an hour.

Strength training solves many logistical problems. With dumbbells, you don't have to wait for machines, call a spotter, or find a place to set up a sling trainer. You don't even need a gym membership as long as you have a bench and parking. Adjustable dumbbells, which were relatively rare 15 years ago, are now common and affordable, eliminating the need for a bulky, expensive iron rack at home. The best part is that dumbbells are great for just about any exercise. So while kettlebells or dumbbells are ideal for some exercises, dumbbells are generally a viable substitute for these movements, and preferred for others. And if you don't have an adjustable bench at home, try propping one end of the bench up on a solid surface like cinder blocks or bricks.

Now you are ready for a chest workout anywhere: in a hotel gym, in the garage or in the garden.

HOW DOES IT WORK

This 30 minute chest building dumbbell workout is designed as circuit training. You work your way through a total of 4 rounds of these seven moves. For maximum results in minimum time, rest only briefly between circuits, about a minute or so.

dumbbell bench press

WHY IT WORKS: This variation of the weight bench stabilizes the shoulders and provides the same chest benefits as traditional dumbbell presses.

HOW TO DO IT: Lie on the bench and hold the dumbbells on the outer edges of your shoulders. Push the dumbbells towards your chest. Stop for a second at the top. Lower the dumbbells together and touch the outside of your shoulders. He is a representative.

INSTRUCTIONS: 10 repetitions

One-arm, one-leg dumbbell rows

WHY IT WORKS: This is a full-body exercise, but it primarily targets your lats and chest while stretching your hamstrings. And if your balance needs work, this exercise will let you know.

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HOW TO DO IT: Stand on one leg and grab a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Bend by lowering your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it sideways at your waist, then pull it down. Do 10 and switch sides.

INSTRUCTIONS: 10 repetitions on each side

Dumbbell Chest Fly

WHY IT WORKS: There are few movements that challenge the pecs as effectively while targeting the shoulders and biceps.

HOW TO DO IT: Lie on a flat bench and hold a pair of dumbbells against your chest with your palms facing each other and your elbows slightly bent. Keeping your arms almost straight, spread your hands apart and lower the dumbbells to your sides until you feel a stretch in your chest. At the end of the movement, the palms of the hands should face the ceiling. Reverse the movement until you reach the starting point, a movement similar to "hugging a barrel".

INSTRUCTIONS: 10 repetitions

Incline Dumbbell Bench Press

WHY IT WORKS: This variation of the bench press hits your chest from a different angle, forcing you to place more emphasis on your upper chest and front of your shoulders.

HOW TO DO IT: Lie on your back on a bench at a 45-degree angle. Hold the dumbbells at the outer edges of your shoulders and lift them straight up toward your chest. Lower the dumbbells to the outside of your shoulders, then push them up.

INSTRUCTIONS: 10 repetitions

Dumbbell hanging from one arm

WHY IT WORKS: This is a full body exercise and most of the force comes from the hips. However, your chest inadvertently contributes to this movement by providing stability during the "hang" phase. Pro Tip: Do this move with a light weight until you feel comfortable with the form.

HOW TO DO IT: Stand with your feet shoulder-width apart while holding a dumbbell directly in front of you. Keeping your back straight and your chest up, push your hips back and down to reduce the weight between your knees. In one motion, explode, quickly straighten your hips, and pull the bar up. When the weight reaches its maximum height, drop your body down and catch it above your head. Lower it back to the starting position.

INSTRUCTIONS: 10 repetitions

One-arm dumbbell bench press with compensation

WHY IT WORKS: This builds your chest strength like a traditional dumbbell press while placing more emphasis on stabilizing your shoulders.

HOW TO DO IT: Lie on a bench with your left buttock and shoulder blade on the bench and your right buttock and shoulder blade away from the bench. (You can also stand perpendicular to the bench so that only your upper back is supported, as shown here.) Hold a dumbbell in your right hand and hold the bench overhead with your left hand. Lower the weight until your elbow is in line with your shoulder. Go back to the starting position. Continue for 10 reps, then switch sides.

INSTRUCTIONS: 10 repetitions on each side

deck press

WHY IT WORKS: By getting into a bridge position, you target your pecs at the same time you target your glutes and hamstrings. Floor presses also reduce your ability to lift weights with your hips, so they work your pecs even more.

HOW TO DO IT: Lie on your back on the floor or mat, knees bent and feet flat on the floor, hold dumbbells in front of your chest, palms facing each other. Squeeze your buttocks and plant the soles of your feet on the ground, forming a line from knee to shoulder. Lower the dumbbells and hips together, pause at the bottom, then come back up as you bring the dumbbells together.

INSTRUCTIONS: 10 repetitions