Chest dumbbell workouts without bench

Place your hands on the sides of a BOSU ball and slowly lower your body towards the base in a 4 second count before bringing it back up again in a slow and controlled manner. Concentrate on tilting your body downwards as opposed to upright to fully engage the chest muscles. For a different move, you can try using one arm at a time for a unilateral pec fly variation.

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Chest dumbbell workouts without bench

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