Dumbbell Exercises You Can Perform at Home (pt. 1)
So you want to perform some exercises to train some of you muscles but couldn't find the time to travel to the gym? Well, I have a solution for you: just grab a set of dumbells then let me teach you some basic exercises to perform for training specific areas of the body.
For the next few posts, I'll be giving steps on how to perform certain dumbbell exercises. I'll also update the posts with pictures to better guide you on how to perform the said steps. Also, before we begin, I suggest you read some of my previous posts to prepare for your workout. Done? Alright. Let's begin.
CHEST:
Flat Press:
- Find a flat bench you can lie on. Lie flat on the bench and hold the weights directly above your chest as if you were holding a barbell. Make sure your arms are straight and not bent.
- Lower the weights, bring them slowly to your chest then extend your arms again back to its original position.
- Do this 15 times for the first set then 10 times for the second using a bit heavier weights (if not just do 15 more). Do note that you can adjust the number of sets and repetitions to your liking.This also goes for the next exercises.
Flat Flies:
- Lie flat on the bench and hold the weights directly above your chest with the dumbbells parallel to each other (palms facing each other). Instead of straight, bend your elbows slightly.
- Move your arms to the sides while maintaining the "bent" position of your elbows then move the dumbbells back to their original position.
- Repeat 15 times then another 15 for the second set (or 10 for heavier weights).
SHOULDERS:
Shoulder Press:
- Sit upright on a bench.or a chair.
- Position the dumbbells above your head as if you were holding a barbell.
- Lower the dumbbells to your shoulders slowly, then bring it back to its original position.
- See previous exercises for number of sets and repetitions (just so I don't sound like a broken record).
Lateral Raise:
- Stand upright. Bend your knees slightly and hold the dumbells to your sides.
- Raise the dumbbells to your sides until your arms are parallel to the ground (like a cross).
- Lower dumbells back to their original positions slowly.
- See previous exercises for number of sets and repetitions.
That'll be all for now. I'll post some more tomorrow.
