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The BEST Dumbbell Exercises - CHEST EDITION!

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Rating: 4.0; Vote: 1

s video we look at the best dumbbell exercises for chest. We-re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you-d expect along with the best way to train adduction of the chest muscles. First we cover strength. The key here is that we actually have two non-dumbbell exercises that have their own benefits and those are the bench press and the weighted dip. While both are fantastic moves for building bigger pecs (as well as shoulders and triceps) there is a unique advantage that the dip has when you convert it to a dumbbell only option that the bench press lacks, and that is maintained stability and better carryover of the load. Since strength training should be focused on safely lifting heavier and adhering to progressive overload you do not want to not have to sacrifice shoulder stability if you can avoid it. When moving to the dumbbell version of the bench press you will often find that your shoulder instability from holding separate dumbbells is going to undercut your overall strength to a much greater degree than what would happen with a dip. Strap a dumbbell up to a dip belt and keep pushing the heavy loads that are already additive to the weight of your own body. Next we focus on power. The element of speed is critical to maximizing the effect of power training for our chest. Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development. If you chose a dumbbell bench press and opted to accelerate the weight as fast as possible you would find that your body actually inherently slows the weight down as you approach full extension as a protective mechanism for the joints and to prepare for the next rep. Performing an explosive plyo tap pushup allows you to fully express your power by accelerating through the rep, unhindered by the length of your arm as in the bench press. For hypertrophy you want to explore eccentric muscle damage. The best way to do this is with the floor fly. Pick up a pair of dumbbells and press them to the top as you would with a normal bench press. Then slowly lower them as in a fly, concentrating on the eccentric lowering of the weights to put the stress on the pecs. Because you can cheat the rep to the top and don-t have to worry about the health of your shoulder because of the floor, you can actually use heavier than normal weight here to maximize the muscle growth effect even more. We always want to keep an eye on the correctives on this channel as well. In the case of the chest you can use your dumbbells as a method of lightly overweighting a chest stretch. Here we want to stretch the pec minor, which is a muscle that can get tight and pull your shoulders up and forward which ruins your posture and shoulder integrity when it does. Lie on a foam roller and place your arms in the position shown with the dumbbells in your hand to get a nice stretch on the pec minor and prevent tightness from occurring. Included are a few other exercises to emphasize adduction of the arm with dumbbells, which we know is a key function of the chest that doesn-t get hit with just bench press, pushups and dips. Also, a total body option that reinforces the mechanics of the thoracic spine that has carryover to other areas of our training as well. Give these exercises a shot whenever you don-t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems
Date: 2022-04-22

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Comments and reviews: 10

Blaydeesy
I can no longer use a barbell, it causes extreme pain in my elbows. For decades I did the old staples Flat, Decline and Incline bench with some dumbbells thrown in here and there. Now, I use the Hammer Machines at the gym and strictly dumbbells at home. Crazy thing is I-ve gotten the best chest development since doing away with the barbell and no more joint pain. At age 50 I don-t go heavy anymore, just controlled slow burn with varying reps. I-ve had to make a lot of adjustments over the last few years to help with pain and a TKR. But you can still get great workouts and results regardless.
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Drew
You haven't got the results though.
You look weak, you look like a long distance runner or something,
If you didn't take your top off I wouldn't of guessed you pushed any weights at all.
Sorry if I sound like a hater I'm just telling it how I see it.
You haven't hardly any muscle mass
Maybe you need nutritional support or see somebody about a better weightlifting diet.
I understand you want the lean look but you kind of look too undernourished.
Just my opinion if your happy your happy right.
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Fidel
Well pushing weight will throw ur back out & exercising on the floor isn-t a good technique. also the dips is more for you arms not ur chest - the best was when u were on the weight bench sitting up at an angle for butterfly type exercises & ur push ups is actually the best technique my man - stop over working ur body because all ur doing is physically stressing ur body out - it doesn-t take much to look good.
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Bistro
I used to really like the way that veins popping out of the arm look, but now it looks kinda weird. Also, it looks like you have a Spiderman logo on your right arm bcz of the veins. Also, you have a very interesting face+hair shape is very interesting, I'm mesmerized and can't look away.
Also, your video did not help me at all. Who has an area for dips in their home? I'm very disappointed, do better! -
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Klaster
When i do all kinds of pec exercises i dont' struggle so much at pec level but more at hands, i had to train my hands for more push ups and other type of exercises, im long and skinny type of body so my strongest muscle are legs and pecs, arms less but working on them, compared to a short guy with huge arms bigger than his legs talking about proportions.
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Burrito
1. Weighted Dip 1: 40
2. Push-up w/ plyo tap 4: 16
3. Eccentric Floor Fly 5: 35
4. Dumbbell Benchpress 6: 57
5. Dumbbell Benchpress-up 8: 19
6. Pec. Minor posture-correction exercise 10: 37
7. Dumbbell CV raise 12: 14 / 'low approach' 12: 51
This is for my self and I copied it off someone else
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Fidel
Like I says. it don-t take much, dedication and constantly exercising will do it - also another tip is to work out a couple hours before bed time & u will get toned up quickly, ur muscles grow, & repair any torn tissues as u rest & working out every other day or every 3 days will get u cut up quickly also
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Kirk's
I used to watch athlean x 6 years ago, I went to 13st 2lbs of just muscle and little body fat, 19 I had bad heart problems and had to give up gym D: via doctors request as my heart would take a strain, now I'm 23 almost 24 I can finally gym again: O bruh imagine this to you, no excuses boys and girls
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Ajaybhai
Problem with being a Joe Schmuck, as meat items are well made and prepared, whiled and vegetarian items such blueberry muffins may not be, are not, sorry you end up the same sas J. Schmuck. And keep watching football with Schmucks instead with an ultramodel hypergamy cooking your Michelin course.
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BN
There is just a lot to know to do exercise properly and remembering all that is just a little to much to do unless you are a gym trainer(there is 100% chance that i can be wrong. That's why you need awesome trainers like this guy who tells you what to do and you just do it to get a muscular body.
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