The BEST Dumbbell Exercises - CHEST EDITION!

  • Published: 21 April 2019
  • In today’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.

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Comments • 2 305

    ATHLEAN-X™   5 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Bruce Ohr’s wife works for Fusion GPS
      Bruce Ohr’s wife works for Fusion GPS  2 weeks back

      For total body.

      Turkish getup preset with a Dbl or Kbl press.

    • Steven Marcinkowski
      Steven Marcinkowski  2 months back

      ATHLEAN-X™ I grew up a northern Illinois. Our version of a workout was dad telling us at 6 am that we're going out to cut firewood. Lol my brother and I were at odds w each other. We were gettin it. I have a terrible bench, however with a lack of pics we both acquired deadlift your videos. Body mechanics

    • Muhammad Shaheer
      Muhammad Shaheer  3 months back

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin  3 months back

      I always enjoy these
      Do the programs cost money if so how much?

    • Mercury
      Mercury  3 months back

      ATHLEAN-X™ i think i have that dog leash lol

  • Luke Lee
    Luke Lee  7 hours back

    Is it good to both training for hyprotrophy and kick boxing? Cause I am going to be trained for free combat soon.

    • robert tahe
      robert tahe  1 days back

      that's true may only exercise equipment is a dumbbell this video is very helpful

      • Felix35vega
        Felix35vega  4 days back

        Shits confusing I’m leaving

        • Dell Jr
          Dell Jr  4 days back

          Who was AB training for, it wasnt the Raiders.

          • Gary Yeomans
            Gary Yeomans  5 days back

            hi Jc,
            what are your thoughts on so called meal replacement ie
            a lot of the reviews are obviously
            bias towards it being great or awful
            and give you cancer!!!!
            just wondered your thoughts on this.
            ps I eat real food!

            • Team Athl3t
              Team Athl3t  5 days back

              magnifico thanksyou !

              • Shpatipp
                Shpatipp  5 days back

                A few months late but the shoulder thing helped, I thought i just had to work out more for the tingly feeling to go away but I realised that i am actually kinda hunched over so now i can work towards fixing it, ty.

                • One Touch Graphic Design

                  Can you please do a video on how to fix your sacral torsion? Most Physical Therapist don’t address this problem. They confuse it with SIJ but don’t address sacral torsion.

                  • Charles Garcia
                    Charles Garcia  6 days back

                    These workouts hella

                    • Jason
                      Jason  7 days back

                      9:26 An overhead twat?

                      • Vincent Razo
                        Vincent Razo  1 weeks back

                        Would you do the peck minor stretch before or after a routine???

                        • CHEVY NOVA
                          CHEVY NOVA  1 weeks back

                          Fck A.B.

                          • Shravana H L
                            Shravana H L  1 weeks back

                            wheather masturbation affects our gain

                            • Himanshu Gahlawat
                              Himanshu Gahlawat  2 weeks back

                              I don't have a dog 🙄

                              • Joseph Guy
                                Joseph Guy  2 weeks back

                                Vid for guys with only dumbbells
                                Uses dip bar
                                Good vid tho lmao

                                • creator Space
                                  creator Space  2 weeks back

                                  It's done well.

                                  • lgn mkn
                                    lgn mkn  2 weeks back

                                    THANK YOU

                                    • Suresh Kumar251099
                                      Suresh Kumar251099  2 weeks back

                                      Weight gain foods?
                                      Soya Bean good or bad?

                                      • ran pagh
                                        ran pagh  2 weeks back

                                        Thanks for this video, Jeff

                                        • Alex Nikoo
                                          Alex Nikoo  2 weeks back

                                          This is one of your best videos

                                          • All About Fitness
                                            All About Fitness  2 weeks back

                                            Please subscribe my channel also for getting more fitness videos..

                                            • Rishi Maurya
                                              Rishi Maurya  2 weeks back

                                              oh, just realized i am still doing push ups

                                              • mrq1701
                                                mrq1701  2 weeks back

                                                At what point should you start doing weighted dips? I'm not sure how many reps I can do in one set (to failure), but I regularly do 10- 15 dips per set with body weight alone.

                                                • ولاية مهندL-F-B

                                                  Help me and subscribe to my channel

                                                  • ولاية مهندL-F-B

                                                    Help me and subscribe to my channel

                                                    • ولاية مهندL-F-B

                                                      Help me and subscribe to my channel

                                                      • ولاية مهندL-F-B

                                                        Help me and subscribe to my channel

                                                        • Noah Stewart
                                                          Noah Stewart  2 weeks back

                                                          Jeff would you please make some more videos on nutrietion.. foods to eat and more videos regarding snacks? Would be greatly appreciated

                                                          • Liam
                                                            Liam  2 weeks back

                                                            The thumbnail here shows Jeff’s face as he’s turning into his hulk form

                                                            • Jordan
                                                              Jordan  2 weeks back

                                                              Bro I did This and I’m 12 And when I got to my school everyone Was scared of me

                                                            • Rad Carrington
                                                              Rad Carrington  3 weeks back

                                                              it's just me or everyone are using their dumbbel by using a cement and a pipe :v

                                                              • Workn Man
                                                                Workn Man  3 weeks back

                                                                Gotta say I'm still digging the workouts and more so the fixes. Spent close to a year in the gym with next to no response from my biceps or chest. Followed Jeff's advice and that magical mind muscle connection has kicked into overdrive in less than a month. Thanks Jeff!

                                                                • Tommy Diako
                                                                  Tommy Diako  3 weeks back

                                                                  Jeff: “I actually use a dog leash here, it’s a simple, no-excuse way of doing this.”

                                                                  Me: But...I don’t have a dog

                                                                  • pr Swanepoel
                                                                    pr Swanepoel  3 weeks back


                                                                    • Ejike Uwakwe
                                                                      Ejike Uwakwe  3 weeks back

                                                                      Alex Larsson makes claims his stretching techniques does not have some of the negative side effects conventional static and dynamic stretching routines have. He also claims in one month you can see what I’d consider drastic results(near full splits and all). How true are his methods?

                                                                      • Sergio Salazar
                                                                        Sergio Salazar  3 weeks back


                                                                        • P4Life
                                                                          P4Life  3 weeks back

                                                                          Wtf do them words mean

                                                                          • Петр Петров
                                                                            Петр Петров  3 weeks back

                                                                            Good day Jeff! My name is Eugene I'm from Russia!! Please advise ! I
                                                                            have such a problem, arthrosis of the right knee!Trained before
                                                                            crossfit, powerlifting, Thai Boxing and triathlon! Is there a technique
                                                                            to restore or maintain !?

                                                                            • Brandan Borgos
                                                                              Brandan Borgos  3 weeks back

                                                                              Jeff (or anyone else as qualified), what do you think of EMS workouts/suits? They're getting popular and I'm thinking it's a ripe area for rip offs

                                                                              • Rachit Bhasin
                                                                                Rachit Bhasin  4 weeks back

                                                                                Thanku soo much man

                                                                                • Attack Helikopter
                                                                                  Attack Helikopter  4 weeks back

                                                                                  Can you do these exercises as one workout or do you have to do them each grouped with other strength excercises or power execrises or metabolic excerices?

                                                                                  • Knuckleclot
                                                                                    Knuckleclot  4 weeks back

                                                                                    Im gonna buy dumbbells tomorow what kg should i start with

                                                                                    • Knuckleclot
                                                                                      Knuckleclot  3 weeks back

                                                                                      @Pawan ShreStha thanks a lot. I ended up getting a whole set from 5-35 kg

                                                                                    • Pawan ShreStha
                                                                                      Pawan ShreStha  3 weeks back

                                                                                      2.5 and 5kg for beginning

                                                                                  • Adil Kate
                                                                                    Adil Kate  4 weeks back

                                                                                    If i hurt my chest ribs, can i continue to train?

                                                                                    • Kapn Krump
                                                                                      Kapn Krump  4 weeks back

                                                                                      I'd love to see a video where Jeff addresses the latest fad of intermittent fasting. I know his plans suggest to eat every 3 hours or so.

                                                                                      • Rob Gonz
                                                                                        Rob Gonz  4 weeks back

                                                                                        will working out doing chest workouts help me lose the fat in my man boobs? ive lost 40 pounds and its amazing but i cannot get rid of my man boobs and its really annoying

                                                                                        • Kutulue
                                                                                          Kutulue  4 weeks back

                                                                                          Hahahaha. The dog at 2:43. He is like DUDE what are you doing with my leash. I thought we were going to a walk.

                                                                                          • FlightSimulatorXATC
                                                                                            FlightSimulatorXATC  4 weeks back

                                                                                            Got any dumbbell tips for shrugs? Tired of just doing 5x5 heavy shrugs