The BEST Dumbbell Exercises - CHEST EDITION!

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  • 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.

    For more videos on training, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - http://athleanx.com/x/my-workouts
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Comments • 2 197

  • ATHLEAN-X™
    ATHLEAN-X™   3 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! 
    https://giveaway.athleanx.com/ytg/best-dumbbell-chest

    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…

    • Muhammad Shaheer
      Muhammad Shaheer  1 months back

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin  1 months back

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

    • Mercury
      Mercury  1 months back

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

    • Owll. Jde
      Owll. Jde  2 months back

      Please can you do avideo on body weight/ exercises that put low pressure on the spine as it have quite bad scoliosis and its definitely effecting what I can do in the gym due to the risk of increasing the angle and needing surgery

    • Casey Fand
      Casey Fand  3 months back

      Wish you had a continuing education weekend program. What state are you in? Would love to meet you.

  • TheKelju
    TheKelju  1 days back

    Hey, I know this is an old video, but a question.I'm using dumbbells for my chest for 2 reason. I'm a beginner and for safety as I usually train late hours so I don't have a spotter, so safety. What am I losing when not doing a barbell lift? I'm using now 16KG dumbbels, so adding a 2,5kg to a 20kg bar if I were to almost match the weight. In my head I'm using as a beginner all the muscles required to lift it so most benefit..?

    • Your Loneliness
      Your Loneliness  2 days back

      Yh all this time I haven't been working chest, i hate and love his videos, I always leave like I'm a part timer to working out.

      • KETOBOBOMB
        KETOBOBOMB  2 days back

        Yes!!!!!! I have "just dumbbells" at my gym. Thank you!!!!!!!!! Taking this to the gym in the morning.

        • David K
          David K  3 days back

          Only a real man isn't afraid to post a work out video using a pink dog leash. Boo-yah!

          • Broke Brothers
            Broke Brothers  4 days back

            Make a new video on mindset!!!

            • laxman thakur
              laxman thakur  4 days back

              Jeff you are the best

              • Andrew Young
                Andrew Young  5 days back

                Love this series!

                • ups kc
                  ups kc  1 weeks back

                  What is your body fat percentage in this video. You are very lean!

                  • MSN
                    MSN  1 weeks back

                    blabbers a lot

                    • Jack S
                      Jack S  1 weeks back

                      Top 5 reasons eating protein is killing your gains

                      • Len Xiang
                        Len Xiang  2 weeks back

                        This channel has changed my life. Years of doing exercise wrong will lead you down a road of injury. Thank you for your research and sharing your information. I’m back on the road to recovery

                        • Žilvinas Žilinskas
                          Žilvinas Žilinskas  2 weeks back

                          Any tips for even my pecks? , cus i had back injury on the left side and now my left side is everything stronger from head to toes :D , and my right side is a bit weaker than the left one, so my pecks aren't even , so i need some help with exercises and techniques how to get them even? Thank you so much if i'll help me :DD

                          • Dugi Devet
                            Dugi Devet  2 weeks back

                            His biceps is very short...

                            • Shan Satish
                              Shan Satish  2 weeks back

                              gora r always blah blah

                              • ulysses welch
                                ulysses welch  2 weeks back

                                You talk to much..... little less lip an a little more grip....

                                • 07JoeT
                                  07JoeT  2 weeks back

                                  Hi Jeff - how could I get a ATHLEAN -X 365 shirt? I would to promote your site even more. I try to spread and share your knowledge to anyone I talk to currently

                                  • Rajat Thakur
                                    Rajat Thakur  2 weeks back

                                    Why the shirt on???

                                    • TURUNCU BARAKA
                                      TURUNCU BARAKA  3 weeks back

                                      Do a vocabulary video. Like progressive overload, concentric overload, stuff like that..^^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.^^What is the best schedule for performing these exercises? Dedicate a separate day for each (e.g., biceps on Mon, triceps on Tues, chest on Wed, etc)?.. visit my channel. okay?

                                      • Jay Lee
                                        Jay Lee  3 weeks back

                                        I hit the roof

                                        • Robert Bianco
                                          Robert Bianco  3 weeks back

                                          What is the best schedule for performing these exercises? Dedicate a separate day for each (e.g., biceps on Mon, triceps on Tues, chest on Wed, etc)?

                                          • everan chetty
                                            everan chetty  3 weeks back

                                            awesome info

                                            • Charles Parker
                                              Charles Parker  3 weeks back

                                              don't have enough room for barbell but I have enough for all the extra equipment?? give me a break!

                                              • Gunnar Horpestad
                                                Gunnar Horpestad  3 weeks back

                                                Fix your ears

                                                • Lamar G.
                                                  Lamar G.  3 weeks back

                                                  Well we found IT the legendary good side of something youtube
                                                  Thank you Jeff your da man 👌❤️

                                                  • Shailendra Vishwakarma
                                                    Shailendra Vishwakarma  3 weeks back

                                                    Weighted Dip 1:40 2:27
                                                    Push-up w/ plyo tap 4:16
                                                    Eccentric Floor Fly 5:35
                                                    Dumbbell Benchpress 6:57
                                                    Dumbbell Benchpress-up 8:19 9:13
                                                    Pec. Minor posture-correction exercise 10:37 - 11:22
                                                    Dumbbell UCV raise 12:14 / 'low approach' 12:51

                                                    • Jua n
                                                      Jua n  3 weeks back

                                                      Shailendra Vishwakarma u know what, that’s smart

                                                    • Shailendra Vishwakarma
                                                      Shailendra Vishwakarma  3 weeks back

                                                      @Jua n yes i did it for myself so i dont have to scroll down and i will do it again if my comment goes down.

                                                    • Jua n
                                                      Jua n  3 weeks back

                                                      Shailendra Vishwakarma Bruh u literally copy and pasted

                                                  • Salman Sayyed
                                                    Salman Sayyed  3 weeks back

                                                    Nice

                                                    • Jeremiah Diaz
                                                      Jeremiah Diaz  3 weeks back

                                                      And you expect an ordinary person that works 8 to 12 hours a day to do this shit, right? NOT

                                                      • mirko panichi
                                                        mirko panichi  6 days back

                                                        Why 8/12 hours a day? Following this videos you can make a choice of the needed exercises, one or two for every area (shoulders, pect, core: abs and lower back, arms, legs, calf, etc.) and split them in 3-4 days a week, for a max 45-60 mins a day; that's enough. All the variations that Jeff shows us, have the purpose to make us understand how our body works, were we have weaknesses and how to correct them; if you want to kill your gains and your life (even the social one) in the worse way possible, to do too much work, too much often, with too much weight (and poor form), is the right way, and it's not Jeff mission...

                                                    • Grzybek Lampucerek
                                                      Grzybek Lampucerek  3 weeks back

                                                      He is making it all too complicated. This shit should stay simple and plain. Bench press, deadlift, squat, pull ups and thats it. No fucking dumbell ucv shit...

                                                      • Blaze1 JC
                                                        Blaze1 JC  3 weeks back

                                                        Jeff what's your thoughts on Ron Williams Iron Chest Master push up device?

                                                        • mariglen plashniku
                                                          mariglen plashniku  3 weeks back

                                                          Hey Jeff I want to ask how can I make my biceps look similar because my left bicep is smaller and not so pumped like my right bicep

                                                          • Joe Cutshaw
                                                            Joe Cutshaw  4 weeks back

                                                            Jeff I have to say, after my hip injury and rehab I have never had better success in the gym than when I incorporated your dumbbell routines. No getting under heavy barbells. Just safe gains. Thanks again for great content. Best on YouTube!

                                                            • tyler williams
                                                              tyler williams  4 weeks back

                                                              How to tell if you are putting in enough effort into your workout, if you're not sore afterwards?

                                                              • Darryl Anderson
                                                                Darryl Anderson  4 weeks back

                                                                So at 2:44 if i don’t have a barbell I’m supposed to have a dip machine 0_0?

                                                                • Tech Set Studios
                                                                  Tech Set Studios  4 weeks back

                                                                  4:22 i can just see someone missing and banging there head on one of the dumbbells lmaooo

                                                                  • Robert Maxwell III
                                                                    Robert Maxwell III  4 weeks back

                                                                    I need to get rid of chest flab ...aka man boobs 🥺 ive had them most of my life even when I was a great wrestler 🤼‍♂️ in high school . Im getting older now and I want to terminate these things. Tired of feeling like crap when I go to the beach and one day I wanna have the confidence to scuba dive.

                                                                    • Best Gamer
                                                                      Best Gamer  4 weeks back

                                                                      5:38

                                                                      • Adam Olds
                                                                        Adam Olds  4 weeks back

                                                                        Way to technical.. just get on a bench press and lift some shit

                                                                        • E P
                                                                          E P  4 weeks back

                                                                          These dumbbell only videos are great for being deployed, and don't have access to all the bigger equipment. I've done a bunch of workouts that I cant do all the exercises because we don't have that piece or whatnot to do it. Thank you again!

                                                                          • Albert Kofie
                                                                            Albert Kofie  4 weeks back

                                                                            Why the f**k is he screaming

                                                                            • Leo Blanc
                                                                              Leo Blanc  4 weeks back

                                                                              A dog leash?








                                                                              This guy is a genius

                                                                              • joseph vega
                                                                                joseph vega  4 weeks back

                                                                                nobody:

                                                                                his eyebrows: / \

                                                                              • jason vorhees
                                                                                jason vorhees  4 weeks back

                                                                                raider nation

                                                                                • Patrick Gatt
                                                                                  Patrick Gatt  4 weeks back

                                                                                  My man touching the dumbells at 4:17 like Abe defuses a mine.

                                                                                  • Sean Thomas
                                                                                    Sean Thomas  4 weeks back

                                                                                    Love the dumbbell only series. As an airline pilot I usually only get a short break for working out in a hotel gym with just dumbbells and a bench.

                                                                                    • Orlando Freytes
                                                                                      Orlando Freytes  4 weeks back

                                                                                      If you could make a dumbbell leg exercise video that would be great. And if you already have and I've missed it, my apologies.

                                                                                      • Aaron Williams
                                                                                        Aaron Williams  1 months back

                                                                                        This is a great series for me for the days I can't make it to the gym but I have dumbbells at home and I can do these in my garage.

                                                                                        • LordDanko
                                                                                          LordDanko  1 months back

                                                                                          He's reading our minds again. Just yesterday I was wanting a new chest exercise with dumbbells.