THE BEST DUMBBELLONLY CHEST WORKOUT

Chest training is always done with some kind of bench. You need something to brace your back while you press or flye, and hold you in position while your pecs get a stretch. But what if you don’t have a bench handy , which is a definite possibility in a small hotel gym, or your garage, where all you’ve invested in so far is some selectorized dumbbells? Here’s how to get a chest workout so effective you won’t even miss the bench.

HOW IT WORKS 

Lacking something to stabilize your upper body just means you’ll have to do it yourself, which is fine—the exercises will be harder, but they ’ll activate more stabilizer muscles in the chest, back, shoulders, and core. Really , your training won’t seem that different. You can still press like you’re benching, but you’ll do it on the floor. You can still do flyes, but you’ll do them from pushup position (you’ll see). The plate pressout, however, will likely be a brand-new challenge for you. You’ll be amazed how strong a contraction you can get in your pecs without heavy weights or a bench to lie on.

DIRECTIONS 

Complete all sets for one exercise before moving on to the next.

1 FLOOR PRESS

SETS: 4 REPS: 8 REST: 60 SEC.

Lie on the floor with a dumbbell in each hand. Your palms should face each other and your triceps should be resting on the floor, but not your elbows. Explosively press the dumbbells up. Lower them until only your triceps touch the floor. Pause for a moment and then begin the next rep. Increase the weight gradually each set.  

2 PRONE FLYE

SETS: 4 REPS: AS MANY AS POSSIBLE REST: 60 SEC.

Hold a dumbbell in each hand and get into pushup position on the floor with palms facing each other. Spread your arms apart as in a normal dumbbell flye and lower your body until you feel a stretch in your chest, then squeeze the dumbbells and bring your hands back to
pushup position. Keep your abs and glutes braced and your back flat throughout. If you’re using plate-loaded dumbbells, you may be able to roll the weight plates on the floor during the flye. Otherwise, you can place a towel under each dumbbell to facilitate sliding. If this is
too difficult, perform the exercise on your knees.  

3 PULLOVER

SETS: 3 REPS: 12–15 REST: 60 SEC.

Lie on your back on the floor and hold one dumbbell overhead with both hands. Press the weight over your chest and then reach back over your head, bending your elbows only slightly. Continue until you feel a stretch in your lats, and then pull the dumbbell back over your chest. Take a deep breath every time you lower the dumbbell behind you.  

4 PLATE PRESSOUT

SETS: 3 REPS: 12–20 REST: 60 SEC.

Hold a pair of light weight plates together, smooth side out, between your palms right in front of your chest. You should look like you’re praying. Squeeze the plates together, focusing on your chest, and press them out in front of you until your arms are extended. Flare your lats
and pull the weights back to your chest. Complete your reps and then, on the second set, press the weights downward from your chest at a 45-degree angle. On the third set, press them upward at a 45-degree angle.