How To Train Your Chest Even At Home [2 Dumbbell And Stability Ball Exercise]

Use the dumbbell floor chest press and stability ball flat dumbbell fly to train your pectoral, triceps, core and develop muscles.

Target, train and strength your chest, even at the comfort zone of

your home, if you can able to go to the gym that fine

image of dumbbells and a stability ball
image of dumbbells and a stability ball

but if  you can’t,

keep your body fit with these exercise at home, without any hassle, you only a pair of dumbbell, and a stability ball.

How to train your chest, have you ever try these exercise ?

Dumbbell floor chest press and the stability ball flat dumbbell fly will take good care of your chest and even your triceps muscle.

Train your triceps, and your chest primarily  boost more mass

muscle, these exercises are great in perfect definition, and they don’t hot your shoulders, they are very save to do.

 


How to do dumbbell floor chest

It is very easy to get started,  find a good level floor to lie your back.

You may want to put your fitness mat on the ground if you have one.

The type of grip to use for this exercise is an overhand grip.

Let your upper arms rest on the floor,  grabbing the dumbbells in your hands pointing it  toward the ceiling.

So, extend your arms slowly to the ground and hold that position briefly for a second or two.

The reason is to make sure that your chest muscle fully contrast.

Follow this quick guides here for better performance:

Quick guide for dumbbell floor chest

Use an overhand grip for a better performance.

Rest your back and upper arms firm on the floor throughout.

Hold a second or 2 to make your chest is fully contrasted.

Don’t overweight yourself, grab the weight that your power can be able to control.

Concentrate throughout don’t bounce yours hands against the floor that might hot.

You might need someone to help you out with the weight, to pass the weight to you when you are on the floor.

Focus your self and do away from any momentum that can jeopardize the good perforce.

image of a man doing dumbbells chest press on the floor
image of a man doing dumbbells chest press on the floor

Hold the dumbbells tightly to your hands don’t let them stray out or fall off from your hands.

Move slowly for better performance don’t rush yourself on this exercise.

Don’t move your legs and let your entire body remain still throughout

You can then  return your hands to the starting position toward the

ceiling slowly and painstakingly,  repeat the same process again to prior your rep I  usually go for 8 to 10 rep within a set.


What are the  benefits in doing dumbbell floor chest press

Target and train your entire chest on the floor no bench needed

You can perform it at home you only need a pair of dumbbells, no need to go to the gym to keep  fit.

It shoulders friendly more than the bench press doesn’t

Dumbbell floor chest press it very good for pectoral muscle and definition.


Stability ball flat dumbbell fly

The stability ball dumbbell is one of the great exercises for chest it will help to target effectively,  you will feel the intensity right there at your   pectoral muscles.

It performed lying down with your back on the stability ball and

dumbbells on your heads, this excise can be performed at home if you have a stability ball and a pair of dumbbells.

 

What Stability ball flat dumbbell fly and dumbbell floor chest press have in common?

They are very convenient to perform they are save  for your shoulders.

  The Stability ball flat dumbbell fly and the dumbbell floor chest press will not hot your shoulders when you do them, they are more saver to shoulder more than bench press .

The both are chest training exercise, that can also be performed at the comfort zone of your home.

The both are perfumed using dumbbells with an overhand grip.

What is the different between Stability ball flat dumbbell fly and the dumbbell floor chest press.

The Stability ball flat dumbbell fly is performed with your back on

image of dumbbells and a stability ball
image of dumbbells and a stability ball

stability ball so you will need a stability ball and a pair of dumbbell.

While the dumbbell floor chest press is performed lying down on the floor, you only need a dumbbells and the floor.

How To Do The Stability Ball Flat Dumbbell Fly

To get started find a good place to position your stability ball perfectly and  lie your back on it.

Let your feet be  planted firmly on the floor, make sure you are not  moving around with the stability ball.

Use an overhand grip to grab the dumbbells, so while still holding  the dumbbells in front of you close to your chest.

Extend your arms fully and hold that position for a second or two in other to permit your chest muscle to fully contrast.

you can then go back to the starting position and repeat the same process to prior your rep,  I use to go 8 to 12 reps in a set.

Follow these guides here for a better performance whenever you wanted to do this exercise:

Quick Guide For  Stability Ball Flat Dumbbell Fly

Find a good position and position the stability ball very well, don’t let the ball roll you around during the performance.

Keep your back on the stability ball throughout, take care concentrate to keep the stability still throughout.

Focus your self don’t do any momentum or any difficulty that can jeopardize your good performance, take care do not fall off from the ball.

image of a woman doing dumbbells dumbbell chest press on the stability ball
image of a woman doing dumbbells dumbbell chest press on the stability ball

You might need a partner or someone to help you pass  the weight to you hands. 

Grab the weight that your power can be able to control, don’t

overweight your self let your feet be still and stable on the floor throughout the exercise.

Hold it down for a second or two when you extend your hands, to ensure that your chest muscle fully contrast.


What Happens When You Do Stability Ball Flat Dumbbell Fly And The Dumbbell Floor Chest Press Regularly

Training with these two exercises will make your target, train your chest and triceps effectively.

You would feel the intensity in your muscle more than any other exercise does.

Doing Stability ball flat dumbbell fly and the dumbbell floor chest

press regularly in your routine can also help you train, strength and develop your core and your shoulders.

These are one of the best exercises for a good definition and guess what..

they don’t hot shoulders when you do them, they are save to do.

 

How To Train Your Chest Anywhere

Here is how to train your chest even at home, these are great Chest exercises that will help you train better anytime.

and if you ever have any questions comment or anything concerning this topic or maybe you’ve got some great ways you use to keep your

body fit most importantly your chest and you wanted share with us

please feel free to leave all your questions and comments down below and I will be more than happy to hear from you all, thanks.

Mike

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