8 Essential Exercises for Your Dumbbell Chest Workout
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What’s sexier than a nice chest? Not only can you get massive pecs from push-ups, but you can also get a blast from a solid dumbbell chest workout. There are many different ways to get pumped up, get strong muscles, and work on the best – firing up your chest. If you have ever heard the saying about having a case of “the Mondays,” you should visit a gym. There can be a special day of the week when hardcore gym-goers focus on their chest muscles.
Working out your chest is the best, and a good dumbbell chest workout can pump you up! If you desire more ways to increase your chest size or strength, read on for potent tips that will push you in the right direction. Once you complete this article, your knowledge of the best dumbbell chest exercises will be solid.
Anatomy of the Chest
Within your chest, you have the pectoralis major and the pectoralis minor. As the name indicates, the pectoralis major covers the majority of the chest area, and it is attached to the upper part of your arm; it helps move it forward and backward, as well as rotates it.
The pectoralis minor is located under the pectoralis major and is quite smaller. It is responsible for moving your scapula and helps maintain the mobility of the shoulder joint.
Can You Build Chest With Dumbbells?
The great news is that you can build your chest with dumbbells and can build your chest without them. The muscles in the chest are very amenable to growth and expansion. Dumbbells (affiliate link) are effective and can be more convenient than a barbell or weight machine.
Benefits of a Strong Chest
Improved Posture
In addition to the aesthetics of good posture, many other benefits assist with the optimal functioning of daily life. The chest works in coordination with the muscles in your back to optimize your posture and keep you upright as much as possible.
With better posture, you will feel more confident, and you will be less likely to slouch. Inferior posture can be a cause of pain throughout the neck, shoulders, and lower back. By standing up straighter, breathing is improved while oxygen and blood flow are increased in the body, which can increase levels of energy and minimize exhaustion.
Digestion is optimized along with good posture, as there is a cleaner flow within your body for processing and breaking down food. The best of all is the benefit of reduced stress, as slouching can lead to additional strain and tension on your muscles and joints.
Strength
Pushing movements are driven by the chest. This means that with increased strength, your ability to throw and swing will be improved. If you play sports such as baseball, tennis, golf, racquetball, pickleball, and even weightlifting, you will see significant results. Even simple tasks such as picking up objects and pushing yourself off the ground will become easier.
Breathing
The diaphragm and muscles between the ribs are the driving force involved with breathing. At times, there can be a need for deeper breaths which can be more effective with stronger chest muscles. If we can effectively take in more oxygen, we will benefit from the additional support. During exercise or even stressful periods, stronger chest muscles can help ensure breathing is consistent.
8 Effective Dumbbell Chest Exercises
1. Dumbbell Bench Press
This is one of the best exercises ever, even beyond what it does to blast your pecs. It stretches out your side and allows a powerful flow of blood to the back muscles all while strengthening the forearms and core. As an alternative, you can also perform the dumbbell floor press, which is essentially the same exercise without a bench. This can also be done in other positions, such as through an incline dumbbell bench press.
Instructions:
While lying on a flat bench with your back firmly planted down, hold each dumbbell with your palms facing each other while extending your arms completely over your chest. Lower each dumbbell, in parallel, on either side of you, with your elbows close to your body. Once the dumbbells reach chest level, pause for a second and then push the dumbbells back up until you return to the starting position. When the dumbbells reach chest level, pause for a moment and then push them up until your arms are extended.
Recommended sets and reps:
One of the simplest and most common approaches is to do four sets of ten reps using lighter weights.
2. Dumbbell Push Ups
This is a variation of the all-time classic push-up with some incorporation of the plank. With the added height of the dumbbell, you will get more of a deep burn when you lower your body toward the ground.
Instructions:
While in a plank position with each hand on a dumbbell and your feet shoulder width apart, lower your body through the bending of your elbows. It is important to be mindful of your breathing and ensure you focus on your core. Once your body is at its lowest point, push back up to the starting position by straightening your arms. Maintain a straight line throughout your body for the duration of your sets.
Recommended sets and reps:
This can be treated as a weight-bearing exercise through multiple sets of ten repetitions and increasing as it becomes more comfortable.
3. Dumbbell Flyes
This challenging movement is a combination of dumbbell presses and flys. It increases resistance on the pecs with a slight weight twist as it progresses upwards.
Instructions:
While lying flat on a bench with a dumbbell in either hand, hold each with your palms facing inwards and your arms straight over your chest. Lower the dumbbells slowly out to the sides with an arc in your elbows. Hold for a second and focus on the use of the muscles in your chest to push the dumbbells back to the starting position.
Recommended sets and reps:
Once you can comfortably maneuver yourself in this position, it is optimal to stick to a regimen, such as four sets of ten repetitions. It is good to increase the weight as it becomes easier.
4. Decline Dumbbell Flyes
This challenging movement is a combination of dumbbell press and flies – and an added decline. It increases resistance on the pecs with a slight weight twist as it progresses upwards while adding resistance from the gravity of the declined angle.
Instructions:
While lying flat on a decline bench with a dumbbell in either hand, hold each with your palms facing inwards and your arms straight over your chest. Lower the dumbbells slowly out to the sides with an arc in your elbows. Hold for a second and focus on the use of the muscles in your chest to push the dumbbells back to the starting position. It is important to be mindful of returning from the decline position as you may feel dizzy having been in this position for a duration.
Recommended sets and reps:
Once you can comfortably maneuver yourself in this position, it is optimal to stick to a regimen, such as four sets of ten repetitions. It is good to increase the weight as it becomes easier.
5. Dumbbell Incline Push-Ups
This is a variation of the all-time classic push-up with some incorporation of the plank and an added resistance of the inclined angle. With the added height of the dumbbell, you will get more of a deep burn when you lower your body toward the ground.
Instructions:
While in a plank position, with each hand on a dumbbell and the dumbbells on an incline, set yourself up shoulder-width apart, and lower your body through the bending of your elbows. It is important to be mindful of your breathing and ensure you focus on your core. Once your body is at its lowest point, push back up to the starting position and straighten your arms.
Recommended sets and reps:
This can be treated as a weight-bearing exercise through multiple sets of ten repetitions and increasing as it becomes more comfortable.
6. Dumbbell Pullover
This is quite a cool movement with resistance and can challenge your chest muscles beyond what they are used to.
Instructions:
While lying flat on a bench, hold a single dumbbell with both hands over your chest. Lower the dumbbell behind your head while ensuring your arms remain straight. Return the dumbbell to the starting position. Remember to be mindful of your breathing and focus on your core.
Recommended sets and reps:
Typically, this type of exercise can be done with four sets of ten repetitions.
7. Dumbbell Chest Press with Bridge
This is another challenging movement that will help to bring some good variety to your chest workout.
Instructions:
While lying flat on your back, with a dumbbell in either hand, lift your hips off the ground and hold in that position for a second. After a slight pause, return the dumbbells to the starting position and push them up with your arms as straight as possible.
Recommended sets and reps:
Typically, this type of exercise can be done with four sets of ten repetitions.
8. One-Arm Dumbbell Chest Press
This is one of the best exercises ever, even beyond what it does to blast your pecs. It stretches out your side and allows a powerful flow of blood to the back muscles all while strengthening the forearms and core.
Instructions:
While lying on a flat bench with your back firmly planted down, hold a single dumbbell with one of your palms facing each other while extending your arms completely over your chest. Lower each dumbbell, in parallel, on either side of you, with your elbows close to your body. Once the dumbbells reach chest level, pause for a second and then push the dumbbells back up until you return to the starting position. When the dumbbells reach chest level, pause for a moment and then push them up until your arms are extended.
Recommended sets and reps:
One of the simplest and most common approaches is to do four sets of ten reps using light weights.
Example Dumbbell Chest Workout
One of the most effective workouts is to incorporate a multitude of movements in each workout at least two times per week. As an example, incorporate a flat bench exercise, such as the dumbbell chest press for four sets of ten repetitions, followed by a decline version with the same set and repetitions. Rotating single arm movements into the sessions can also add benefit as it will continue to strengthen the muscles involved in these movements.
You can choose four to six of the recommended exercises mentioned above for a complete chest workout.
Final Thoughts
When you are consistent with doing dumbbell chest exercises, you are able to focus on strength and size. It is also critical to include stretching to increase flexibility and blood flow to these muscles. With any workout regimen, there are important guidelines that must be followed for optimal results. For example, ensuring you are following through with a full range of motion can make a huge difference in your results.
The upper chest is strengthened by certain exercises that are different than those that focus on other parts of the chest. Dumbbell exercises are also one of many other types.
It is very important to ensure our muscles are properly conditioned for both strength and flexibility. Finding a good beginner workout routine either at home or the gym is important, especially in parallel with an effective cardio workout. In addition to exercising and working out, we should all ensure we follow a healthy lifestyle.
Frequently Asked Questions
What dumbbell workout works chest?
Any of the aforementioned exercises are extremely beneficial for building the size and strength of your chest. It is important to maintain good form and consistency. Through good habits, huge gains can occur in a relatively short amount of time.
Do I need to lift heavy to build my chest?
Although heavier weights can help to build strength and size, there are other approaches. Some of these include progressive overload and activation. By increasing the demand you place on your chest muscles, it emulates what occurs with dumbbells/weights.
What builds chest fast?
Compound exercises can increase growth quickly. Some of these include bench presses, push-ups, and dips. By following a consistent workout a few times per week, you can see huge gains quickly.
Why is it so hard to build a good chest?
Genetics is one of the biggest obstacles far out of anyone’s control. Some of us are predisposed to minimal muscle growth. Additionally, building a good chest requires constant focus and consistency, and this can often be challenging.
