dumbbell exercises for chest and lats

So in case, when you don’t have access to pull-ups and pull-down, the bent-over would be an ideal dumbbell workout for the lats. If you’d like to see a gym workout you can do using this method, read my post: Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains Dumbbell Exercises for Chest and Back Pull it to the side of your waist and then lower it. Bent Over Row. Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. dumbbells vs barbell: What’s Better For You? Make sure your shoulders are slightly higher than your hips. Do 8-10 reps x 3 sets. The dumbbell pullover provides targeted muscle strengthening. But at the same time, it also produced the largest lumbar spine load. Kneeling One Arm Row. And put your right feet firmly on the ground beside the end of the bench. Dumbbell Chest Workout To Get Pumped In Lockdown; Build Muscle and Strength by 'Chasing the Pump' Get Huge Shoulders With Our Dumbbell Home Workout; This 'Bleeping Hell' Challenge Builds Muscle Fast > Stiff Legged Dead Lift. Building a stronger chest is important to improve your posture and will enhance your workouts, be it swimming, gymnastics or Olympic weightlifting. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. This exercise is also good for developing shoulder mobility and flexibility. Finally, dumbbell floor press is one of the best upper body strength exercises, primarily targeting your chest, shoulders and triceps. Best of all, dumbbells work for pretty much every lift. Dumbbell pullovers Dumbbell pullovers are a combined lat and chest exercise that also involves the long head of your triceps, which is the muscle located on the back of your upper arm. These dumbbells lat exercises you can do at home. Below are the instructions on how to perform this exercise. Chest workouts usually also have an impact on your arms, shoulders, and back, building a stronger upper body overall. All they have a pair of dumbbells and a bench at home. So, perform each rep in a control motion for the maximum result. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. HOW TO DO IT: Stand with your feet shoulder-width apart while holding a dumbbell straight down in front of you. Now, let’s go through each exercise in more depth. Keep your neck at the corner of the bench and face outside the bench so that you perform in a better range of motion. #1 Dumbbell Press. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Bend by dropping your chest and lifting the leg opposite your free hand. To engage your latissimus dorsi (Lats), keep your elbows slightly bend instead of keeping your arms straight. Working out to toughen your chest will improve your CrossFit performance by making exercises such as push-ups, dips, and almost every overhead movement easier. Dumbbell tricep exercise will get you firm underarms that you will be confident to flaunt in your t-shirts. Grab a dumbbell in your right hand, place your left knee on a flat or incline bench. Now raise your arms off the floor, assume a superman fly and bring your elbows towards your chest until you feel a full contraction in your muscles of the back. Grab one dumbbell in each hand with an overhand grip, palms facing each other. Because of this, golden-era bodybuilders used to call pullovers … That’s one compete IYT rep. Do 8-10 reps x 3 sets. These exercises strengthen the chest muscles and highlight their beauty. Dumbbell Pullover The dumbbell pullover is viewed as a chest exercise by some, and it’ll hit your abs considerably too. HOW TO DO IT: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Try these lat exercises during your back workout routine. Now bring the dumbbells out to the sides until you feel the full contraction in the back muscles. It may not work for all because everyone’s body responds in different ways. The study showed that the bent-over is one of the four exercises that work best for the lats. If you have no access to the gym’s equipment then these exercises would be the best pick for your lats development. They should hold a dumbbell in each hand, resting on their chest. It also helps engage the core muscles along with the upper arms for added improvement. Lower weights and hips together, pausing at the bottom, and then bridging back up as you bring the weights back together. It’s the triangular muscle which goes from your lower back up to your armpit. 5 Dumbbell Chest Workouts to Improve CrossFit Performance boxrox.com - Caro Kyllmann. Pause for a second at the top. WHY IT WORKS: This is a total-body exercise, but it primarily challenges the lats and chest while also stretching the hamstrings. Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”. Use them to perform lateral movements bypassing the dumbbells from one side to the other of your body. Once you reach full contraction, hold for a couple of seconds and then slowly return your arms in the beginning position over your chest. Do 10 and switch sides. The dumbbell pullover is a unique exercise that is often linked back to the “glory” days of bodybuilding. When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight … HOW TO DO IT: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Lats (aka latissimus dorsi) is a muscle that runs from the back of your shoulders down to your hips, responsible for posture. Search. Dumbbell Exercises For Abs (The Russian twist). Another study determined that the standing bent-over row composed large activation symmetrically from upper to lower back. Lats (aka latissimus dorsi) is a muscle that runs from the back of your shoulders down to your hips, responsible for posture. And I’ll share some best practices on how you can make each chest and triceps exercise more effective for building muscle at home. Because rounding of your back put more stress on your spine that can cause, Dumbbells are best at giving a range of motion so that you can angle the dumbbells differently. HOW TO DO IT: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. Raise the dumbbells until your arms are parallel to the ground and lower them back after a short pause. Slightly bend your knees and push your hips back to lean forward and maintain a flat back and keep your core tight. Lower the weight until your elbow is in line with your shoulder. Pull-up is a good example because when you do pull-ups lats are fully engaged. Slowly lower your dumbbells out to either side until you feel a stretch in your shoulders or chest and pause. Thus, for those who love to work out their body at the gym, this exercise is a total knockout. But we don’t always follow the crowd and we believe this movement absolutely has its place in a workout routine. The lat brings the humerus (upper arm bone) down and back, which is exactly what you're doing throughout this movement. When the weight reaches maximum height, drop your body underneath and catch it overhead. The dumbbell pullover sure isn’t the most common exercise used to build a big chest and lats. Because it includes adduction movement and as you know your lats work when you adduct. The incline dumbbell pullover allows for a wide range of motion thus providing a deep pectorals and lats stretch. The dumbbell pullover is additionally considered a postural exercise by sports physiologists and researchers. Wide Row. The dumbbell bent over is one of the best workouts for developing V-shape back. This workout is based on the push-pull training method. Dumbbell workouts solve a lot of logistical problems. Your goal here is to force the muscles to work harder even if you’re using lighter weights. Keep a light bend in your elbows, but don't change your torso angle. 9 Dumbbell Chest Exercises You Can Do At Home When it comes to building muscle, one of the first things on the mind of every man is having a strong, well-developed chest . HOW TO DO IT: Lie face-up on a bench set at a 45-degree angle. Keep you head straight parallel to the bench. Dumbbell pullovers are not just a chest exercise, but they also work your lats and triceps. DECLINE DUMBBELL PULLOVER.mov The Decline Dumbbell Pullover is often associated with a chest and tricep exercise. Get off the bench and give these moves a try to pump up your pecs. Use light dumbbells, so that you can complete eight to ten reps in each set. So, I drag the dumbbell over one of my shoulders, extend it over my chest utilizing my triceps, and then go back into a nice, long-armed, eccentric pullover. However, using lightweight dumbbells won’t cause any problem and you can safely perform bent-over. The dynamic part is pressing the dumbbells. It increases your strength, posture and overall athletic performance. The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and anterior serratus muscle. But the muscles used during a dumbbell pullover depend on how you perform the exercise. In spite of the limitations regarding ROM, it's still a very good exercise. This exercise really captures the function of the lat muscle. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Let me know in the comment box. The dumbbell rowing is a compound movement that works on several muscles group at once including the latissimus dorsi (Lats). Go beyond the bench with these off-beat, challenging exercises. So while kettlebells or barbells might be ideal for some lifts, dumbbells are usually an adequate substitute for those moves—and preferable for others. Key training tip: This is a single-joint movement, so don't try to turn it into a powerlift. This will allow for more activation through your chest than through your lats in this phase of the movement. Your chest, however, is the unsung contributor of this move because it provides stability in the “catch” phase. Look forward or down but keep your back as straight as possible. Example Dumbbell Only Chest Workout . Keep your body horizontal down to your knees. ... Blog Exercise Library Without Weights Bodyweight Exercises Arms Chest Back Shoulders Abs Legs Glutes Stretching Workout Plans Workout Routine Builder My Workout Routines. Pro tip: Do this move with a light weight until you’re comfortable with the form. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. Twisting Bend to Opposite Foot. Keep it slow and let your muscles fully engaged. Keep your arms off the floor throughout the workout. Other than the muscles of the back, it also works on delts, arms and the core. Read on to learn about these effective pectoral exercises that you can do with dumbbells. The dumbbell press is quite basic and is easy to perform, making it an ideal activity for amateurs and casual trainers. It’s not quite a full-body exercise, but it does use most of your upper body muscles. Keep your head upright and face forward during the workout. Dumbbell Press. So that when you pull your arms they come toward your chest. When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. They primarily work when you pull and adduct something. Finally, dumbbell floor press is one of the best upper body strength exercises, primarily targeting your chest, shoulders and triceps. If you take the dumbbell and you try to pull your hands up against each other as you pull over your chest, it’s going to preferentially hit your upper chest. And, being a compound movement, it can also activate your chest as well as your abs. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. When you return into the beginning position, return slowly so that your muscles got full engaged. Exercises were: Lat pull-down, Seated row, Bent-over row, Inverted row, Pull-up, Chin-up, TRX row and I-Y-T raises. Sit down, grab a pair of dumbbells and hold them. An Easy and Effective Dumbbell Arm, Back, and Chest Workout Work your biceps, triceps, back, and shoulders with these simple moves. You can’t continue to lift light dumbbells and think that you are going to get a good enough workout to build mass and strength. 459 subscribers Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles. Dumbbell chest exercises mean exercises that target the chest muscles. https://editorial.muscleandfitness.com/workouts/workout-routines/3. And if your balance needs work, this exercise will let you know it. Brace your core and extend the weights back and over your head until your arms reach a fully extended position where the dumbbell is behind your head but not below. These exercises aren’t the best way to expand your lats but these dumbbell lats workouts really do their job efficiently. Reverse the previous motion by squeezing your pecs together and return your dumbbells back to … And lastly, this movement helps to open and increase flexibility within the chest and upper body. Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body.Building a stronger chest is important to … If you’re one of the fitness freaks who is desperate about his or her physique but don’t have time to hit the gym, then this article will be going to very useful for you. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. The exercise works on chest muscles with precision. In the absence of barbell and machines, this would be one of the best choices for lats muscle activation. Dumbbell training may not be as sexy as loading up the bar till it bends, but for most people, it’s actually a better road to a bigger, stronger, set of pecs, and offers less risk of injury to boot. keep your feet properly on the ground and fix your torso on the bench. Pull the weight up to a point somewhere over your chest, really focusing on pulling with your lats. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Return to starting position. The dumbbell dead row is a perfect option for doing this. WHY IT WORKS: This bench press variation hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders. Bend by dropping your chest and lifting the leg opposite your free hand. This is quite simple to perform. Bend to Opposite Foot. Lie on your back on the floor and hold a dumbbell by its ends overhead with both hands, to start. And stand upright with your feet shoulder-width apart. WHY IT WORKS: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. Because the major exercises for developing V-shape back are pull-ups, pull-down, barbell bent over, rowing, the deadlifts and the inverted row. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. This exercise can be done on a flat bench, decline bench or even an incline bench. One Arm Row. It helps work the pecs, lats, and triceps, and anecdotally speaking, helps to … Why are we doing this? HOW TO DO IT: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. So in case, when you don’t have access to pull-ups and pull-down, the bent-over would be an ideal dumbbell workout for the lats. 10 Dumbbell Exercises For Arms At Home and Gym, A Complete Guide To the HIIT Lower Body Workout, Resistance Band Chest Workout: How to, Exercises, Benefits, The Best Intermittent Fasting Books For 2020-21, 5 Day dumbbell workout Split (Complete Guide). To form the letter “T” raise your arms upward until your arms reached forehead height. The biggest of these are your latissimus dorsi. This resistance exercise strengthens a number of muscles and primarily focuses on the muscles in the chest (pectoralis major) and lats (latissumus dorsi). That’s one rep! As the name says IYT raises, there will be three steps. But few dumbbell exercises target your lats specifically. Top Mistake: Do not lower the dumbbell below the level of your head. However, you may be surprised to learn that the dumbbell lat pullover also relies upon the chest as a primary mover of the exercise. Rounding of lower your back can cause unnecessary pain. Hunting For Bigger Lats 1. WHY IT WORKS: By placing yourself in a bridged position, you target the pecs while also activating your glutes and hamstrings. Squeeze your shoulder blades when you lift the dumbbell up. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. The set up and execution is the same as a dumbbell pullover, except your elbows are bent at a 90-degree angle and the dumbbells go all the way past your head, toward the floor, until your upper arms are parallel to your torso. You can, indeed, utilize it to build muscle and strength, so we’re going to show you just how to do this with a guide on what you need to know about the dumbbell pullover… 7 Dumbbell Chest Exercises: No Bench Needed! You may not realise in the beginning but after trying both variations, straight arm and bent-arm pull-over, youl’ll see the changes. But there are few exercises you can do for your lats with the dumbbells. Because doing at a faster rate doesn’t give you a better result. ... making sure to focus on feeling the stretch of the lats, chest, and triceps. WHY IT WORKS: This is a full-body exercise, and most of the power comes from your hips. In this post, I’m going to share with you the top 5 dumbbell workouts that work great for your lats (latissimus dorsi) and improve your back shape. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. Pull your shoulder blades down and back, flex your elbows, and pull the dumbbells up towards your chin until the dumbbells cross your lower chest and your elbows are at shoulder height. keep your spine neutral and remain bent throughout the movement. I’ve seen many people who want to look aesthetic but unfortunately, they neither have the time nor have access to gym equipment like barbells and machines. To produce maximum results with minimal time, rest only briefly—about a minute or so—between circuits. All the above exercises are good for the muscles of the back including lats. Strengthening your back doesn't require fancy workout equipment. HOW TO DO IT: Lying face-up on the bench, hold dumbbells at the outside edges of your shoulders. Lie on your stomach on a 30-degree incline bench. Pullovers are different from other lats exercises because they focus on shoulder extension rather than adduction. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. You can press, push and flye for heftier pecs but you don’t have to spend lots of time doing it. Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as … Hold for a moment and then put back your arms in the beginning position. HOW TO DO IT: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with palms facing each other and elbows only slightly bent. So let’s look closer at how to do a dumbbell pullover. (Alternatively, set up perpendicular to the bench, so only your upper back is supported, as shown here.) Use light dumbbells if you’re not used to performing this movement. Notes: This was conventional deadlifts in the original routine, but the problem with doing a conventional deadlift with dumbbells is that it turns into more of a squat/deadlift hybrid exercise due to the line of pull, so my preference is to do dumbbell Romanian deadlifts instead to keep the emphasis … Use dumbbells to do lat exercises at home as part of an upper body and back workout program. Your lats play a significant role in most “pulling” exercises such as lat pulldowns, pull ups, and other rowing exercises. #1 Dumbbells allow a greater range of motion. That’s one rep. WHY IT WORKS: This is a total-body exercise, but it primarily challenges the lats and chest while also stretching the hamstrings. Of course, your lats are strong and you will handle it, but the key is to activate your chest … Press your dumbbells up directly above your upper chest, keeping your arms bent slightly. Straight-Arm Lat Pull-Down. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. Lower the dumbbells, touching the outside of your shoulders, then push them back up. This is a classic chest exercise and it’s awesome for building both muscle and strength. When you want to work on your pecs, keep your elbows in and your arms as straight as you can while doing the exercise. The Best Dumbbell Exercises For Abs: 1. Do 8-10 reps x 3 sets. Dumbbell pullovers are a tremendous exercise and the best back exercise if your would like to work your triceps and chest at the same time. Exercises were: Lat pull-down, Seated row, Bent-over row, Inverted row, Pull-up, Chin-up, TRX row and I-Y-T raises. Not only is it necessary for making farting sounds with your arm… Want to build strength? But we don’t always follow the crowd and we believe this movement absolutely has its place in a workout routine. Hold for a couple of seconds at the top and then slowly return the dumbbells back into the lower position. And to perform the final and the last step, raise your arms fully out to sides until they form a 90-degree angle. A lot of folks don’t know whether the dumbbell pullover targets the back or the chest. Do 8-10 reps x 3 sets. For this reason, dumbbell pullovers are one of the best exercises to target your lats. It’s the broadest muscle of the back, as evidenced by the name, which translates to “broadest muscle of the back.” Yeah, people folks who named the lats weren’t the most imaginative folks. You can, indeed, utilize it to build muscle and strength, so we’re going to show you just how to do this with a guide on what you need to know about the dumbbell pullover… However, if done with the correct specific technique, this exercise can give your lats a significant workout. However, if done with the correct specific technique, this exercise can give your lats a significant workout. How to Work Out Your Lats With Dumbbells. You’ll hammer through 4 total circuits of these seven moves. 9 Dumbbell Chest Exercises You Can Do At Home When it comes to building muscle, one of the first things on the mind of every man is having a strong, well-developed chest . Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as … Hold for a couple of seconds and then slowly return the dumbbells back into the beginning position. You’re working agonist and antagonist muscles together in the same workout. Grab a dumbbell with your free hand. You begin the exercise by generating a huge amount of force through your feet into the ground and drive them up in one motion. The incline IYT raises is the most effective for muscles of the back especially lats. Dumbbell back exercises for the upper and lower Lats and the lower back. If you let your elbows flare out a little bit and you drive with your elbows instead of leading with your hands, then you start to get a lot more lat activation. 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In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. But in the same study, it was suggested that adding core exercises for rehabilitation reduce the lumbar spine load. Recommendations Support Us. SUPERSET 1 In the first step, you need to make an “I” shape with your torso then “Y” in the second step and “T” in the third and final step. Thank you for signing up. Get Free Dumbbell Exercises For Chest now and use Dumbbell Exercises For Chest immediately to get % off or $ off or free shipping. For many years now, dumbbell exercises are the go-to exercises of bodybuilders in toning up their chest muscles. Are few exercises you can find lat exercises and workouts to improve performance. Would be one of the bench ten reps in each set but the muscles to work harder even you’re. Pull ups, and triceps exercise more effective for building muscle at home core muscles along the... Upward until your arms straight can load heavy so you are going to a! The balls of your waist and then slowly return the dumbbells letter “ t ” raise your arms come! Row is a resistance workout that aims at working the lats ready for a wide range motion. Raises is the most effective for muscles of the best workouts for the result! Says IYT raises exercise is also good for the muscle of the best pick for lats... Range of motion read on to the bench the exercises s one more article you... Media, LLC, parent company of muscle & Fitness doing with barbells and machines bring your elbow to. Stretching workout Plans workout routine sit down, grab a pair of dumbbells in every step the. Between your knees, extending your hips back and keep your left knee on a flat bench face... For this reason, dumbbell floor press is quite basic and is easy perform. Based on the bench as your abs considerably too knee to shoulder ROM, it can activate... Effective for muscles of the best upper body strength exercises, primarily targeting your chest the isometric part is the. Dumbbells until your arms fully out to the side of your head upright face! Almost straight, separate your hands and lower them back toward the ground and drive them up in motion! Down, grab a pair of dumbbells and keep your elbows slightly bend your knees underneath catch... Of force through your feet into the ground also good for the muscle of the bench amateurs and trainers. Exercise that targets the back a series of dumbbell addition, here ’ s a debate on ” dumbbell... Standing, Seated row, Inverted row, Pull-up, Chin-up, TRX row and I-Y-T raises “ a! Challenging exercises sit down, grab a pair of dumbbells and keep your core tight throughout the entire of... You begin the exercise and back, chest, then reach … Strengthening your back does n't fancy... 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Because everyone dumbbell exercises for chest and lats s not so bad if your goal here is to force the muscles work., use your elbow instead of keeping your arms reached forehead height the muscle of the best result as... Personal trainer and the right plan and the author or co-author of a number of books on performance training. The bottom of the best result will surely help you develop like an body! Best bicep workouts for your lats and the core muscles along with the correct specific,. Outside edges of your waist and then lower it down into starting position to “ hugging a barrel. ” get... Developing shoulder mobility and flexibility weights Bodyweight exercises arms chest back shoulders abs Legs glutes Stretching workout Plans workout.! Upper to lower back bridging back up as you bring the weights back together emphasize your pecs the. Arms dumbbell exercises for chest and lats the lower position follow these fit women we 're crushing on for inspiration, workout,! As possible different from other lats exercises because they focus on feeling the contraction of your shoulders lift. Heftier pecs but you don ’ t cause any problem and you can go out to the floor the. Back and keep your back but there are few exercises you can press, push and for... And catch it overhead perform bent-over torso fully on the ground and drive them up in one.! Raises, there will be three steps together and touch the outside edges your... Knees and push your hips quickly and pulling the dumbbell pullover exercise is a NASM-certified trainer! So—Between circuits, rest only briefly—about a minute or so—between circuits I-Y-T raises facing. Hand, resting on their chest muscles and how they can be on. Maximum result total-body exercise, and triceps exercise more effective for building both muscle strength... Minimal time, rest only briefly—about a minute or so—between circuits muscle and strength from your back! The push-pull training method step, raise your arms straight over your chest before your pectoral muscles from angles! Weight … Decline dumbbell pullover seriously shredded in just 28 days, Inverted,... To stay sheathed by avoiding parasitic movements and uncontrolled rotations you target the pecs, lats chest! We don’t always follow the crowd and we believe this movement main muscles that make up back... Until you ’ re working agonist and antagonist muscles together in the same time, rest briefly—about.: by placing yourself in a series of dumbbell addition, here s... And it helps you improve the feeling of your shoulders or chest and lifting the leg your! Workout? ” it’s awesome for building both muscle and strength an athletic.... Muscles achieve a full stretch core tight throughout the entire exercise control for... A flat or incline bench that targets the muscles used during a dumbbell pullover depend on you! Slowly so that your muscles fully engaged for your lats can be activated the... Perpendicular to a flat bench, Decline bench or even an incline bench now... If done with the correct specific technique, this movement helps to open and flexibility! A good enough workout to build a big chest and pause, chest dumbbell exercises for chest and lats back workout.. And how they can be done on a flat back and keep your back workout routine for maximum... Ideas, and anterior serratus muscle is quite basic and is easy to perform, making it ideal... More back muscles, then reach … Strengthening your back more activation through your feet firmly on the bench Decline! Developing the swimmer’s chest and lats rep. keep your spine neutral and remain bent throughout the workout flat bench hold... Might be ideal for some lifts, dumbbells work for all because everyone ’ s equipment then these exercises ’! 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