15 best chest workout with dumbbells

15 Best Chest Workout With Dumbbells

(Last Updated On: February 8, 2018)

This is an Detailed Article On 15 Best Chest workout with dumbbells, this article include step by step video guide of each chest exercise with dumbbells, so read the article till end.

1) Dumbbell Bench Press

This exercise is arguably the most effective free-weight movement for development of stubborn pectoral muscle.

Dumbbell presses allow for better pectoral contraction as you’ll be able to bring the dumbbells together at the top of the movement.

These also allow for greater range of motion compared to barbell bench presses. – this is especially true for individuals with short arms and wide rib cages.

Starting position: lie on a bench and bring the dumbbells above your chest – Twist your wrist, in order that your thumbs face each other (pronated grip).

1) Position your arms in line with your shoulder with slightly bent elbows – slowly lower arms and unfold your elbows as far as possible.

2) Hold the stretch for a second and use your chest to bring the arms up and close together, in a triangle-like motion – don’t permit the dumbbells to the touch each other at the top.

3) so as to permit greater muscular contraction, tilt your wrists outwards; in order that your thumbs are pointing slightly up.

4) Squeeze your chest and hold the contraction for a 1-2 seconds

Sets and reps: 3-5 x 12, 10, 8, 6 reps (pyramid weight up)

2) Twisting Dumbbell Bench Press

This exercise is hardly seen, that absolutely exploits the non-fixed grip advantage of dumbbells.

The 180° rotation of the dumbbell throughout the movement aims to stimulate all the muscle fiber bundles of the pectoralis major.

Also Read : Top 7 Best Personal Training Certification Program In United States

Twisting the dumbbells can force you to use less weight than in regular presses. Therefore, you shouldn’t target hitting your personal bests on this movement. Instead target perfect muscle isolation.

starting position: lie down on a bench and convey the dumbbells above your chest. Twist your wrist joint, in order that your pinkies face each other (supinated grip).

1) Make sure you use the longest range of motion possible, this ensures the muscle is obtaining a decent stretch and contraction.

2) do not drop the dumbbells at the end of the set. you’ll safely use the weight of the dumbbells to rock up to a seated position.

3) target moving the weight with your triceps, maintaining complete control of the dumbbells as you slowly raise them back to the beginning position.

4) I ought to take around twice as long to lower the dumbbells because it will to raise them.

(with each set your reps ought to go down due to muscle fatigue e.g. 15, 14, 13)

3) Crush-Grip Dumbbell Bench Press

During the complete movement, the “crush-grip” is just pressing both dumbbells against one another .
“‘Crushing’ the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back , this permits for incredible muscle activation and contraction!

Starting position: lie on a bench and convey the dumbbells above your chest – Keep your palms facing one another (neutral grip) and convey the dumbbells together; positioning them in order that weight plates touch one another.

1) Maintain more tension through the pectoral muscle by not locking out the elbows entirely.

2) Squeeze the dumbbells as tight as possible to enhance a phenomenon known as “irradiation” that promotes bigger shoulder stability.

3) Keep your shoulder blades pinched along to confirm the shoulders stay in a safe position.

4) think about the movement as a fly combined with a press. Press along while pressing horizontally.

5) If you’re feeling pain inside the shoulder joint itself (specifically at the front), guarantee your shoulder blades are slightly backward and try to stay the shoulder girdle “packed”.

6) make sure you maintain some tension in your abs and don’t enable your lower back to excessive arch.

7) Keep your feet flat on the ground and don’t enable the lower body to move throughout the set.

Sets and reps: 3-4 x 15 reps

4) Dumbbell Flyes

If performed properly, the exercise is a tremendous finisher to a chest session.

However, the biggest mistake created by most trainees is bringing the dumbbells too close together, that results in losing the muscular contraction.

1) Lie down on a bench and carry dumbbell on every hand resting on Top of your thighs. The palms of your hand are facing one another.

2) Then using your thighs to assist raise the dumbbells, carry the dumbbells one at a time thus you’ll hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you are pressing them, however stop and hold just before you lock out. this can be your beginning position.

Also Read : Everything you need to know about nutrients

3) With a small bend on your elbows so as to stop stress at the biceps tendon, lower your arms out at both sides in a wide arc till you are feeling a stretch on your chest. inhale while perform this portion of the movement.

Tip: keep in mind that throughout the movement, the arms ought to stay stationary; the movement should only occur at the shoulder.

4) come your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: certify to use the same arc of motion used to lower the weights.

5) Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Sets and reps: 3 x 12 reps

5) Straight Arm Dumbbell Pull Overs

Many people thinks that Dumbbell Pull-overs are back exercise instead of chest exercise – truth be told, it is both. The key component deciding whether it’ll stimulate the former or the latter is that the bend in your arms and vary of motion; each explain in the step by step guide.

Similarly to dumbbell flyes, the exercise permits for an intense loaded stretch. However, it targets the pecs from a special angle; that effectively enhances the flyes.

1) Grasp a dumbbell with each hands and position yourself on a bench with your shoulder blades resting on the bench.

2) you ought to be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the ground.

3)Holding the dumbbell in both hands, straighten your arms so dumbbell is directly overhead. this is the beginning position.

4) Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head till the dumbbell reaches the height of the bench.

5) Slowly raise the dumbbell back to the beginning position.

6) Chest Squeeze Dumbbell Pushup

This exercise tasks you with squeeze a pair of dumbbells along while doing a pushup.

“The squeeze action creates a stimulant that basically fires up the muscle fibers in your chest,”

Do it: Place 2 dumbbells next to each other in order that they’re touching with the handles are parallel to every other.

Assume a standard pushup position, grabbing a dumbbell handle with each hand. Your arms ought to be straight and your body ought to form a straight line from your ankles to your head.

Forcefully press the weights along, and lower your body till your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells along.

7) Single-Arm Dumbbell Bench Press

This exercise hits your chest like every amazing bench variation. however what makes it notably special is that your different side should lock down that the dumbbell doesn’t pull you off the bench.

Result: This Exercise shape your chest and abs to a greater degree.

Instruction: lie bench and holding a dumbbell in your right hand. Press the dumbbell directly over your chest till your arm is straight. Slowly lower the dumbbell to the right side of your chest.

Pause, then press it back up. Do all of your reps on your right side, then repeat on your left.

8) Dumbbell Around The World

This Exercise give you 360 degree growth of your chest muscles.

Do it: begin by lying on a bench and holding a pair of dumbbells with your palms facing up just outside your hips.

In a circular pattern, raise the dumbbells at the same time from your hips on the side of your chest to just over the top of your shoulders. Follow the reverse pattern back to your beginning position outside your hips.

9) Incline Dumbbell Bench Press

Incline dumbell press works on the clavicular head of your chest, working that muscle—which occupy high on your chest—gives your pectoral muscle additional pop.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold dumbbells above your chest with your arms straight and your palms turned toward your feet.

Lower the dumbbells to chest level, then press them back up to the beginning position.

10) Decline Dumbbell Bench Press

1) Lie down on your back on a decline bench and hold two dumbbells at chest level, palms facing forward.

2) Raise the dumbbells straight up till your elbows are near being locked and lower them back slowly after a short pause.

3) exhale when raising the dumbbells and inhale when lowering them back

11) Dumbbell Incline Fly

1) Lie down on your back on an incline bench and hold dumbbells in your both hands at the body height, elbows just slightly curved.

2) Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.

3) Try to maintain an equivalent angle in your elbows throughout.

12) Bent-Arm Pullover

1) Lie down on your back on one finish of the bench and hold two dumbbells below your head level, elbows at 90 degree angles.

2) Raise each dumbbells till they’re next to your chest whereas maintaining a 90 degree angles in your elbows and lower them back after a pause.

3) exhale when raising the dumbbells and inhale when lowering them back.

13) Dumbbell Bench Press (Neutral Grip)

1) Lie down on your back on a bench and hold 2 dumbbells at chest level on your body, palms facing one another.

2) Raise the dumbbells straight up till your elbows are near being locked and lower them back slowly after a short pause.

3) exhale when raising the dumbbells and inhale when lowering them back.

14) Dumbbell Incline Bench Press (Neutral Grip)

a) Lie down on your back on an inclined bench and hold two dumbbells at chest level on your body, palms facing one another.

b) Raise the dumbbells straight up till your elbows are near being locked and lower them back slowly after a short pause.

c) breathe out when raising the dumbbells and inhale when lowering them back.

15) Standing Chest Fly

1) Stand with your feet shoulder width apart, your arms out to the sides and hold a dumbell in your both hands.

2)with yours palms facing forward and your elbows directly beneath your wrists, raise the dumbells till your upper arms are parallel to the ground.

3) bring your elbows and forearms toward the midline of the body and then return to the beginning position.


Reference :





Rating: 5.0/5. From 5 votes.
Please wait...

Leave a Reply

Your email address will not be published. Required fields are marked *