Light Dumbbell Chest Workout

The only equipment needed is an exercise ball and dumbbells. Hold a light dumbbell in each hand, with palms facing up. Now, it's an unconventional movement compared to the regular dumbbell press with an overhand grip but it's beneficial for emphasizing the upper chest muscles due to the reverse hand position. It's great if you are weak off your chest. Incline dumbbell curls are one way to change up a standard bicep curl, build muscle and arm strength, and keep variety in your workout. Want pecs like this guy? Check out this week's Best Dumbbell Chest Workout! I get to the gym at about 5:30AM MWF and even though I've driven to the gym, my body is still not awake. Hold a dumbbell in one hand and place the opposite hand at the back of the head or on your waist. This workout hits the incline bench movement not once, but twice. ), workout bench or flat surface, water to keep you hydrated. Benefits Of Chest Exercises. And if worse comes to worst and all the dumbbells are in use, you can do this workout with a weight plate or kettlebell. How to do it: For the exercises below, select a dumbbell that feels challenging, but allows you to. Decline dumbbell press is what we end this chest workout on. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. Full Body Dumbbell Workout Details. It takes more work to control them…therefore you're using more muscles," Booker says. Back and Chest Specialization Workout. Strengthen your arms and tone your abs in just one workout. While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. How to Work Out at Home Using Hand Weights. The exercise ball is a handy tool for performing a variety of exercises. Lifting a light weight dumbbell for several minutes will not effectively build stronger muscles or create "toned" muscles. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. All of these moves will hit the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs in a short period of time. Perhaps the most aesthetically pleasing group of muscles is the well-developed, muscular chest. Share via facebook dialog. Focus on holding form throughout each movement and each round. Add size to your arms, chest and shoulders with these four dumbbell workouts The Dumbbell Workout Plan To Build Muscle At Home | Coach Skip to main content area. Repeat the entire workout 2 more times for a total of 3 sets. The dumbbell chest press is one of the best dumbbell exercises for developing and strengthening your chest, and the front of your shoulders. What to do: Watch the videos below to get familiarized with each workout. V-Sit with Chest Fly. Imagine you saw a group of guys gathered near the dumbbell rack taking turns doing an exercise you've never seen it before, so you ask what they're doing. I am going to share with you my complete chest and triceps workout that help you to gain impressive size and total definition. This workout hits the incline bench movement not once, but twice. What are the best dumbbell exercises for dumbbell workouts? The list below is a combination of functional movements like the front squat and deadlift with targeted dumbbell exercises like biceps curls and bent row. , South Norwalk, CT Just because you have lighter weights and dumbbells doesn't mean you. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. Best CHEST WORKOUT for Women: Lift and Firm your Breasts Naturally! Give your cleavage a natural boost with these 10 chest exercises for women! Firm and lift your breasts, the natural way, tone the pectoral muscles and build strength in the upper body!. This movement primarily targets the pectoral or chest muscles. Again, you will have to experiment to select the proper weight to use. Flys focus on pectoralis major muscles. Action: Slowly bend your elbow to lower one dumbbell until it's just outside your chest while keeping the other dumbbell in the up position. Keep your back straight, chest up, and biceps glued to your rib cage. Dumbbell Chest Workout For Beginners. Focus on holding form throughout each movement and each round. To hit the "bat wings" of your triceps unilaterally, try the dumbbell skull crushers exercise. Dumbbell will do the rest of the work but depending up on it to do everything will not be. 7 moves for awesome results to tone and tighten your whole body. Lower them to your chest without touching your chest. Lying Rear Delt Raise (if no bench, simply lean forward at the hips, keeping your chest up) 6. Hold weights over the chest with the palms facing each other. How to do it: Sit on a bench with a light to. An impressive chest has developed every section of the pectorals, and most importantly, the upper chest (pectoralis major). Many kettlebell. Before beginning with the exercises, buy a light-weight dumbbell that weighs around 2-3 pounds. Whether I choose an overhead press or lateral raise as the shoulder exercise in a given workout is mostly dependent on what the chest exercise selection is in that same workout. In fact, it's a bad idea to grab heavy dumbbells and pick them up like you usually do with light dumbbells. A 15-Minute Dumbbell Arms Workout You Can Do Anywhere. The dumbbell chest press is a great exercise to build upper body strength. Dumbbell Exercises that Strengthen Your Back. This movement primarily targets the pectoral or chest muscles. In addition to the primary muscle movement, it simultaneously activates the abdominals by engaging the core as well. You can effectively work the pectoralis major of your chest with simple exercises using a set of dumbbells and a bench. When exercising, people do not pay much attention to their lower back muscles. Ideally, you should be able to do 10 reps each exercise and each set, so don't go too heavy with the dumbbells. Inclined Bench Press […]. Light dumbbell multi-muscle workouts have the potential to improve your functional fitness, endurance, strength and overall muscle tone. If you're trying to build thick, balanced and shredded pecs, supersets are the surefire way to get you there in a hurry. 5"x5" Cards Burn Fat. At the top of the list is targeted resistance exercise. This one is a GREAT core exercise that's going to really light up your midsection in addition to your chest, shoulders and triceps. Lying Rear Delt Raise (if no bench, simply lean forward at the hips, keeping your chest up) 6. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start. It focuses on the lower chest development creating a strong look and a triangular shape and size for overall growth. Comments and tips. Share via facebook dialog. One of the best chest exercises that can be performed on an exercise ball is the chest fly. The dumbbell chest press is one of the best dumbbell exercises for developing and strengthening your chest, and the front of your shoulders. Listed below are some of the best pushing and pulling exercises for chest and back muscles, and an overview on how to perform them. How to do it: Sit on a bench with a light to. You can substitute an exercise ball for the bench for bench presses, incline presses and chest flys. Push the dumbbells up toward the ceiling, so that your arms are directly over your shoulders and your palms are facing your feet. Always start with low weight warm up sets. Sit with legs lifted and bent in tabletop position in front of you, holding a light dumbbell in each hand. Dumbbell-Only Mass Workouts. The following dumbbell workout routine is a simple one but it is very effective. Bent-over Barbell Rows. Chest - Heavy dumbbell presses 3 sets. Avoid using the variation with the upper back across the bench, as it will bring you no major benefits, while it can affect your range of motion. The exercise ball is a handy tool for performing a variety of exercises. These 10 moves target the upper body and core, using a combination of bodyweight exercises and weights. Begin your chest workout with the dumbbell bench press. Dumbbell Pullover Exercise. Lie back on a mat or bench, with your knees bent, your feet flat. Hold dumbbell vertically in front of your chest. Give this intense 5 minute dumbbell chest workout a try! You get a full chest workout and you can still do it right from home, all you need is a pair of dumbbells! Also, this would work as a. Alternating Dumbbell Lunges - 40 Seconds. The chest fly is a part of the mainstream bodybuilding tradition since the 70s when the movement I-Want-Big-Pecs-Like-Arnie was born. One exercise in particular is the dumbbell chest flye. Ideally, you should be able to do 10 reps each exercise and each set, so don't go too heavy with the dumbbells. The pectoral muscles make up your chest, with the trapezius and latissimus dorsi as the primary muscles in the back. If only you could wear their underwear and get the same results! Exercise video programs are advertised on television showing women with tiny waists. A 15-Minute Dumbbell Arms Workout You Can Do Anywhere. The main reason they're so beneficial is the fact that they give you such a great stretch in your chest. Keeping your chest up, lower the weight behind your head, then raise it back to the start. Trust me, that's all you need to do in order to grow strong and get big muscles. ) Get your triceps tight and chiseled by April using these moves from Grokker. Including form tips, and how to add it to your routine. Keep your shoulder-blades and upper back pressed into the floor as you tighten your booty, engage your core and drive your hips up toward the ceiling. Do 60-140 Total Reps For Chest Per Week. Want another Chest and Tricep Workout? We love working out at home with dumbbells. If you only have light dumbbells, a bench, and some. DUMBBELL CHEST PRESS Muscles worked: Pectoralis major, deltoids, triceps AKA: Chest and Arms. Dumbbells don't take up very much room, they are easy to move to different locations, they can be used for a lot of different exercises, and you can easily change the weight. Rest 30 seconds and move on. It's gonna hit everything and it's gonna kick your ass. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. It goes by fast, so you'll quickly transition from one move to the next. Incline dumbbell curls are one way to change up a standard bicep curl, build muscle and arm strength, and keep variety in your workout. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […]. Sit with legs lifted and bent in tabletop position in front of you, holding a light dumbbell in each hand. Though it contains a total of 3 exercises, you will be "running the rack" only on dumbbell bench presses. Use your triceps to move the dumbbells in a semi-circular motion in reverse as you exhale. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. 7 moves for awesome results to tone and tighten your whole body. ), workout bench or flat surface, water to keep you hydrated. If you're not sure which dumbbells to use, choose the lightest ones you can find. Suggested Weights: Light to medium dumbbells. In this article, we present the 17 best bodyweight chest exercises to allow you to hit your pecs from all angles anytime you desire. Instructions: 1. Dumbbell Reverse Choppers - 40 Seconds (Each Side) Rest 30 Seconds. Guest Post By Sean Hyson. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. try doing the same exercise but with a light dumbbell in. Benefits: Works major muscles of the chest with focus on the outer part of the chest. Exercise intensity - moderate to high Warm Up. Equipment Needed: Interval timer (Gymboss is a free app download), 1 set of light dumbbells (5-10 lbs. "Use the barbell for squats or deadlifts. To start strengthening the back muscles that support good posture, all you need a good pair of dumbbells. You can simply change the tempos. Even with relatively light dumbbells, these workouts are proven effective and safe, even for beginners. Dumbbell workouts for men for chest. ) Get your triceps tight and chiseled by April using these moves from Grokker. Well, you know what? That's not really true. With weights in hands, step laterally (sideways) then reverse lunge, lengthening spine. Dumbbell Reverse Choppers - 40 Seconds (Each Side) Rest 30 Seconds. Motion Raise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Repeat the exercise with your opposite arm. Nevertheless, this exercise will target your chest muscles from a new angle by pulling the weight over your head. Women too can benefit from using dumbbell routines that target the chest. What follows are twenty of the most highly effective dumbbell exercises for fat loss: Upper Body. This will allow you to stimulate your sore chest muscles with a free weight exercise that is dissimilar to what you used to tear them up in the first place. You will get 7 workouts a week showing you how to do the exercises (one workout will be a light workout or rest day). This exercise works your chest muscles, shoulders, and triceps. Share via Pinterest. Remember that it is always better to start light and add weight in small increments. Lifting a light weight dumbbell for several minutes will not effectively build stronger muscles or create "toned" muscles. Chest - Heavy dumbbell presses 3 sets. You have to feel a pull in the side abdominal muscles of the opposite side. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. Though it contains a total of 3 exercises, you will be "running the rack" only on dumbbell bench presses. It you start to feel beat up at any point, take a light/deload week. Even with relatively light dumbbells, these workouts are proven effective and safe, even for beginners. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. This movement primarily targets the pectoral or chest muscles. Always start with low weight warm up sets. You'll need a set of dumbbells and a bench, preferably one that's adjustable. You will do the following free dumbbell workout routine three times per week. Dumbbell Pullover Exercise. Different exercises, skill levels, and physical abilities will necessitate different dumbbells. Dumbbell workouts for men for chest. Sets 4 Reps 10 Rest 0sec Tempo 2010. For best results, be sure to do a dynamic warm-up and a cool-down like this five-minute stretching routine. It also exercises other secondary muscles such as the rotator cuffs and posterior deltoids of the shoulder as well as your triceps. Full Body Dumbbell Workout Details. 6 Best Chest Exercises with Dumbbells To Build Your Chest. This full-body dumbbell workout is quick and effective! It was designed specifically for busy women that are looking to tone up and slim down in a short amount of time. >> Complete Chest and Triceps Workout for Building Size If you are having trouble getting the most out of your chest and triceps workout then you've come to the right place. ♡ Dumbbell Chest Press. To hit the "bat wings" of your triceps unilaterally, try the dumbbell skull crushers exercise. Without shrugging your shoulders, raise the plate to chin height and then slowly lower it back down. The base exercises for your chest routine will be the dumbbell bench press and the dumbbell fly. This exercise does not just hit all the muscles in your legs but, because of the grip, it engages your heart and your chest. Selecting the right dumbbell weight is an important process that should not be overlooked. Before you know it, 15 minutes will be up and you can get back to your day feeling fitter than you were before! 1. Share via Pinterest. This dumbbell exercise works the oblique muscles -- the muscles along your sides. Grip a dumbbell in each hand with palms facing forward at ear height. This way you can see a trainer using proper form and hear his or her cueing as you workout. Back and Chest Specialization Workout. The 9 Best Compound Dumbbell Exercises 1. When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. We'll use the chest as an example for this one, but the same stuff applies to any muscle you want to train. Exercising with dumbbells can give you beautiful, feminine looking arms as well as additional strength. Grab a set of dumbbells and stand with a straight torso with the dumbbells by your side at arms length with the palms facing you. This one is a GREAT core exercise that's going to really light up your midsection in addition to your chest, shoulders and triceps. Looking to speed up the results you're seeing from your workouts? Put the science back in supplementation with the ATHLEAN-Rx formulas. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. This chest and tricep workout is similar to what we do at home, but we prefer to stream workouts. Motion Raise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Keep track of how you feel; your body may respond better to one type of training than another. You'll need: A 10-pound dumbbell. Bent Over Dumbbell Rows - 40 Seconds. And a complete dumbbell workout routine for men can be done almost anywhere. We often recommend incorporating both barbell and dumbbell presses in your workouts, using the barbell versions as your primary exercises and following them up with dumbbell presses for added volume. All you need are a few sets of dumbbells and these basic exercises. Start off light and increase the weight with each set. Chest workout at home with dumbbells. Selecting the right dumbbell weight is an important process that should not be overlooked. And they don't have to be really heavy dumbbells, either. This dumbbell exercise works the oblique muscles -- the muscles along your sides. Each movement on this list is also a great addition to any dumbbell workout routine and make for great dumbbell workouts for women. Starting Position Stand up and hold one dumbbell in each hand in front of your thighs, palms facing backwards. If you are a beginner, start with light weights and progressively increase your workload as you get stronger. FREE Bodybuilding Workout But first, to help you on your way, you can now get Free printable dumbbell exercises with "Bodybuilding Workout With Dumbbells" which details 10 exercises plus the workout schedule. Women too can benefit from using dumbbell routines that target the chest. This workout uses some of the very best—but often overlooked—dumbbell exercises out there. Dumbbells don't take up very much room, they are easy to move to different locations, they can be used for a lot of different exercises, and you can easily change the weight. It's fast-paced and intense. Dumbbell workout for women No. To strengthen these muscles with a dumbbell exercise, try the chest dip and bench press, or the dumbbell lying row. Here's a breakdown of the 11-minute full body dumbbell workout for men and women. Start standing up with your feet slightly wider than hip-width distance and hold a dumbbell in each hand. If you are a beginner, start with light weights and progressively increase your workload as you get stronger. Let's say you only have dumbbells that go up to 70lbs, which is too light for you to do bench press and fail within the 8-12 reps that you want to fail in, what do you do? 1. Your chest is one of the first things people see when they look at you. Adding dumbbell exercises to your workout routine will add some metabolism-boosting muscles to your frame, which helps you burn more calories while incinerating fat. Chest Fly Exercises With Dumbbells. This way you can see a trainer using proper form and hear his or her cueing as you workout. Whether you have a lower-body injury or you just need to workout from a seated position, this upper body workout has it all. This exercise is done using a barbell with the appropriate amount of weight attached. it will be your starting position. Press both weights up above your head at the same time, being careful not to lock your elbows at the top. Keep your back straight, chest up, and biceps glued to your rib cage. Remember that it is always better to start light and add weight in small increments. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises. Dumbbell Reverse Choppers - 40 Seconds (Each Side) Rest 30 Seconds. Let the dumbbells hang directly beneath you with your elbows fixed in a slightly bent position. Selecting the right dumbbell weight is an important process that should not be overlooked. A little weight goes a long way. From lifting your breasts to improving your strength and posture, chest exercises offer a host of benefits and are a must for women of all ages. Doing push ups is the best and the easiest way to build chest. RELATED: The Six-Pack Abs Diet Plan >>> A dumbbell workout focused on the abs and obliques is the happy middle ground. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. I actually prefer dumbbells not just for chest exercises but for pretty much. Use dumbbells to strengthen your chest. Here is the list of 10 best chest exercises for women that will help you build an irresistible bosom. Exercise Ball Chest Flyes. If you have shoulder, elbow, or lower-back problems, limit the range of motion. At the top of the list is targeted resistance exercise. Dumbbell Pullover Exercise. Technically, you start this exercise in a bicep curl position. If you share this sentiment, purchase some hand weights (which are also called dumbbells) and give. This exercise is an isolation exercise designed to really hit the upper, middle, and lower part of the pectoral muscle. When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. Light Dumbbell Full Body Workout Squats | 15 reps. Whether I choose an overhead press or lateral raise as the shoulder exercise in a given workout is mostly dependent on what the chest exercise selection is in that same workout. Exercise intensity - moderate to high Warm Up. A strong chest adds power to your upper body and keeps your upper-body muscles in balance, improving your posture and reducing the likelihood of injury. In this article, we will highlight the best chest exercises for women that are designed to give your bust a lift and achieve a firm and full chest. Make sure to keep your chest up, and your core engaged. Depending on your level of fitness, perform 3-4 rounds of the following workout. A strong chest adds power to your upper body and keeps your upper-body muscles in balance, improving your posture and reducing the likelihood of injury. Decline dumbbell press is what we end this chest workout on. How to do it: Sit on a bench with a light to. An impressive chest has developed every section of the pectorals, and most importantly, the upper chest (pectoralis major). Strengthen your arms and tone your abs in just one workout. Workout #2 - This workout will focus on pull ups and rest-pause cable rowing along with rest-paused isolation and machine chest work. It's great if you are weak off your chest. In this article, we present the 17 best bodyweight chest exercises to allow you to hit your pecs from all angles anytime you desire. In a funny, not-quite-German accent, one tells you, "I do zis every chest workout. Now, it's an unconventional movement compared to the regular dumbbell press with an overhand grip but it's beneficial for emphasizing the upper chest muscles due to the reverse hand position. Lifting a light weight dumbbell for several minutes will not effectively build stronger muscles or create "toned" muscles. Choose a set of dumbbells between eight and 15 pounds, holding one in each hand. In fact, the Bodybuilding. Keeping abs engaged, torso tall, and chest open, extend arms at shoulder-level in front of you, palms facing each other. Working both ends of the dumbbell rack hits a broader spectrum of muscle fibres and challenges your muscles in ways that using heavier weights alone can't. Share via facebook dialog. You will get 7 workouts a week showing you how to do the exercises (one workout will be a light workout or rest day). These 10 moves target the upper body and core, using a combination of bodyweight exercises and weights. It's gonna hit everything and it's gonna kick your ass. com & ball-exercises. Lower them to your chest without touching your chest. Trust me, that's all you need to do in order to grow strong and get big muscles. Heavy pressing exercises such as the barbell and dumbbell bench press should be at the core of your chest routine. Is there any way I can get a good workout?" — Cedric T. The dumbbell chest press is a great exercise to build upper body strength. I thought it would be helpful to list out some progressive kettlebell and dumbbell workouts. Below are six (6) exercises that coaches and athletes can do to increase muscular strength. Extend your arm towards the floor with your palm face up and wrapped around the dumbbell weight. Take an adjustable bench, grab a pair of light dumbbells from which you can manage 10 reps. Keeping abs engaged, torso tall, and chest open, extend arms at shoulder-level in front of you, palms facing each other. Use a set of dumbbells and, if you have one, do your flies on an adjustable workout bench. We give you a workout plan that will help you test it out. Exercise Ball Chest Flyes. They simply leave you lean and strong. Point your toes slightly outward and engage your abs. With this said, what are the best chest exercises for beginners to. After doing compound exercises, like bench press and incline press, you want to finish with an isolated chest exercise. Share via Pinterest. Exercise # 3 - The Dumbbell Chest Press. Through the added shoulder flexion of this movement, incline dumbbell presses put more emphasis on the clavicular head of the pecs and work several other secondary muscles as well. Exercise intensity - moderate to high Warm Up. The dumbbell chest press is one of the best dumbbell exercises for developing and strengthening your chest, and the front of your shoulders. You only need 30 minutes to work every major muscle group in your body with this dumbbell HIIT workout. 5"x5" Cards Burn Fat. Here are 5 things you need to know about dumbbell exercises for women. Exercise 1: Incline Dumbbell Press. I will include an animated image (courtesy of an amazing free site, dumbbell-exercises. There are dozens of exercises you can do on chest day. Take an adjustable bench, grab a pair of light dumbbells from which you can manage 10 reps. Extend your arm towards the floor with your palm face up and wrapped around the dumbbell weight. Repeat the entire workout 2 more times for a total of 3 sets. In this article you will discover the best Chest Exercises using free weights and Dumbbells that build a deep, well shaped chest. While there is no cure for the ravages of aging, there are things we can do to dramatically slow down its effects. "You'll increase your strength, power, and mobility," says MH fitness director BJ Gaddour. Well, you know what? That's not really true. Flys focus on pectoralis major muscles. If you're trying to build thick, balanced and shredded pecs, supersets are the surefire way to get you there in a hurry. However, light dumbbells allow you to target smaller muscles, like your gluteus medius, posterior deltoids and adductors. Share via facebook dialog. The only equipment needed is an exercise ball and dumbbells. There are several other effective exercises for hitting the chest: dumbbell, cable or machine flyes for example… all of which are great exercises for. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. Starting too heavy may cause. You can do it with light to medium dumbbells. In this article, we present the 17 best bodyweight chest exercises to allow you to hit your pecs from all angles anytime you desire. There are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. This chest and tricep workout is similar to what we do at home, but we prefer to stream workouts. Light chest press machine - 3 sets. Light dumbbell multi-muscle workouts have the potential to improve your functional fitness, endurance, strength and overall muscle tone. Arnold credits dumbbell pullovers for helping to create his epic chest development. will provide you with a more effective workout than any chest machine or barbell workout. On paper, the chest fly isolates the pectoral muscles and make s them work directly without limitations induced by the anterior deltoids and the triceps, which are the other primary movers during pressing exercises. Starting too heavy may cause. Shred your total body in this perfect HIIT workout with weights. Use your triceps to move the dumbbells in a semi-circular motion in reverse as you exhale. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. What Is the Best Dumbbell Chest Workout? If you're ready to build some serious pressing strength and size in your chest, try one of the workouts below. Push them back up until your arms are almost fully extended. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. Acknowledging the Push-Up. The main reason they're so beneficial is the fact that they give you such a great stretch in your chest. The only equipment needed is an exercise ball and dumbbells. This way you can see a trainer using proper form and hear his or her cueing as you workout. ), 1 set of medium dumbbells (think 10-15 lbs. How the Dumbbell Workout Works. If you are a beginner, start with light weights and progressively increase your workload as you get stronger. The pectoral muscles make up your chest, with the trapezius and latissimus dorsi as the primary muscles in the back.