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Best Chest Exercises With Dumbbells

Dominion Ezechibuezeminiontraining.com

Aug 25, 2022

 

 

Looking to build and develop your chest muscles – if so, you should keep reading! 

 

I have a great workout for you today, and you don’t need any complex equipment or machines.

 

The two items you will need are dumbbells and an adjustable bench! 

 

This workout will include a variety of rep ranges and several different training methods such as supersets and even some bodyweight exercises — so you can effectively hit all areas of your chest and promote as much chest growth as possible.

 

Most people believe the barbell bench press is the “bare minimum” for a typical chest day workout. But benching isn’t the only way to build better pecs!

 

I enjoy the barbell bench press as much as the next person — and there’s nothing like having all those cool chest machines to increase the chest gains. But for those times when access to a lot of gym equipment is not in your favor or you just want a change-up in your chest routine, dumbbells are great for chest day! 

 

Even more so, dumbbells may be an even better option for many people because of the reduced tension on your joints and over-compensation from your shoulders.

 

Some claims have even been made that mind-muscle connectivity is easier to promote with dumbbells due to the escalation of control provided.

 

Whether it’s by choice or because they’re all you’ve got, dumbbells are an efficacious choice for times when you want to directly train your chest!

 

These 7 exercises are not at all complex but something to keep in mind is to make sure you’re performing these exercises with proper form to limit the chances of injury and increase the effectiveness of the exercises.

 

Again, all you need are some DB’s and a bench! Let’s go! 

 

7 EXERCISE DUMBBELL CHEST WORKOUT

 

EXERCISE 1 & 2
Superset: Incline DB Press / Flat DB Fly

 

 

Perform these two exercises back-to-back with NO rest in between. Once you have completed both exercises, you will rest for 2-minutes and repeat for 3 rounds.

 

(1) Incline DB Press

 

Equipment: Moderate to heavy DB’s. An adjustable bench set at an incline.

 

Sets:  3

 

Reps: 10, 10, and  8. 

 

Form Tips:  Keep your shoulders retracted (Roll them back). Don’t flare your elbows out too wide as you go down. Go down to about a 45-degree angle (optimally, the weight should be parallel with your chest) and then  press up, squeeze through your chest, and keep your core engaged! Maintain slow and controlled reps to focus the tension on the chest!

 

Rest: None! Go straight into exercise 2. 

 

 

(2) Dumbbell Fly

 

Equipment: DB’s that are about half the weight you used for the incline press. An adjustable bench set to be straight.

 

Sets:  3

Reps:
10, 10, and  8. 

 

Form Tips: Keep your shoulders retracted (Roll them back). Don’t flare your elbows out too wide as you go down. Keep them down to about a 45-degree angle and then go down until your arms are at around 90 degrees and then press up, squeeze through your chest, and keep your core engaged! Maintain slow and controlled reps to focus the tension on the chest!

 

Rest: Two minutes

 

EXERCISES 3 & 4
Superset: DB Floor Press / Bodyweight Plyo Push-Ups

 

 

Perform these two exercises back-to-back with NO rest in between.  Once you have completed both exercises, you will rest for 2-minutes and repeat for 3 rounds.

 

(6) DB Floor Press
This exercise targets the chest differently from a regular flat bench press. Most individuals who bench regularly utilize their shoulders more than their chest. Being on the ground limits the shoulders involvement in the movement. . 

 

Equipment:  Heavy DB’s.

 

Sets:  3

Reps: 12, 10, and  8. 

 

Technique Tips: Lay on the ground with your entire back (if your lower back is arched — most of the tension would be directed there — leading to excessive pain and or injury) completely on the floor and your knees bent. Press DB’s with your palms facing forward. Make sure to squeeze your chest. Lower your arms down slowly with control until your triceps hit the ground, then press back up.

 

Rest: Transition straight into exercise 7. 

 

(7) Plyo Push-Ups

(A push up with a jump)

 

Equipment: None

 

Sets:  3

Reps: 7-10

 

Rest: Two minutes. 

 

Form Tips: Arms placed close to your side, not too wide. Elbows go down at an angle (do not flare them out.) Keep shoulders retracted and core engaged. 

 

Get Flexible NOW: Sign up HERE for my in-person/virtual full-body mobility class. (Tuesdays at Noon)

 

EXERCISE 5
Dumbell Pull overs

 

 

This exercise is done by itself only. Dumbbell Pullovers are classic exercises used to develop your chest and lats. A bench is traditionally used, but a box, chair, or stability ball will also suffice. The lower chest is emphasized in dumbbell pullovers, a difficult-to-target area.  

 

Equipment: Lighter DB’s. A flat bench. 

 

Sets:  3

Reps:
 15, 12, and  8. 


Form Tips:
Place your upper back, shoulder blades, and neck on a bench or chair. Bend your knees to a 90-degree angle so your body is parallel to the floor. Keep your feet flat on the ground. Hold the dumbbell at one end in both hands over your chest. Keeping your arms slightly bent, lower the dumbbell behind your head. Pause briefly before returning to the starting position. 

 

Rest: One minute between each set. 

 

EXERCISES 6 & 7
Superset: Flat DB Press / Flat ISO DB Fly

 

 

Perform these two exercises back-to-back with NO rest in between.  Once you have completed both exercises, you will rest for 2-minutes and repeat for 3 rounds.

 

(3) Flat DB Press

 

Equipment: Moderate to heavy DB’s. A flat bench. 

Sets:  3

Reps:
 12, 10, and  7. 

 

Form Tips: Make sure you’re pushing the ground with your feet as you perform these exercises and exhale when exerting force to maximize your total amount of reps. Squeeze through your chest, and keep your core engaged! Maintain slow and controlled reps to focus the tension on the chest! 

 

Rest: None! Go straight into exercise 4. 

 

(4) Flat ISO DB Fly

 

Equipment: DB’s that are 80% of the weight you used for the press. A flat bench.

 

Sets:  3

Reps:
5-7.

 

Form Tips: For the ISO Flys, maintain core engagement in order to remain stabilized throughout the movement. Make sure you’re pushing the ground with your feet as you perform these exercises and exhale when exerting force to maximize your total amount of reps. Squeeze through your chest, and keep your core engaged! Maintain slow and controlled reps to focus the tension on the chest!

 

Rest: Two minutes. 

 

After 3 sets, your workout is complete — Great Job!!!

 

LISTEN NOW: Apple Podcasts / Spotify / Google Podcasts

 

Takeaways

Hopefully you went through this workout with proper form and energy! Don’t shy away from regression once in a while throughout your fitness journey. Bodyweight movement’s, banded exercises, even mobility workouts can be very advantageous to your overall fitness progression.

 

The basics of movement can be pretty transformative to the body if done with adequate form and technique. And of course, having the discipline and determination to keep you consistent .. trust me they work! 

 

BUT DONT’ FORGET….

 

You can workout everyday and hit your chest multiple times a week — but you will never grow if your nutrition isn’t in check. 

 

Fill out this form for a FREE nutrition consultation.

 

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