The BEST Dumbbell Exercises - CHEST EDITION!

  • Published on Apr 21, 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.
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Comments • 2 029

    ATHLEAN-X™  29 days ago +732

    *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…

    • alexandre fal
      alexandre fal 14 days ago

      Subtitula este video jeff

    • Casey Fand
      Casey Fand 23 days ago

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

    • Dulk9
      Dulk9 25 days ago

      Damn You. I did that and I got Jessie.

    • drewdatification
      drewdatification 25 days ago

      Way late but I liked anyway LoL

    • Tony Joe
      Tony Joe 26 days ago

      Please make a proper clean and jerk video jeff.. I would certainly like to add that to my work out..

  • Julian Harrison
    Julian Harrison 3 hours ago

    Question for anyone who’s completed the 4 week program on Athlean-X which is Tactix, did it actually help you?
    I’m training hard while I wait for a contract to open up for the MOS I applied for, however if there’s a clear outlined program that others can claim worked for them, I’ll buy it and save myself the headache of writing up my own workout plans.

  • Marc Creed
    Marc Creed 22 hours ago

    Hey Jeff, first thanks for making dumbbell workout very helpful. Second I'm trying to develop/ burn my back fat but I only have access to dumbbells. If you haven't already can you make a video on dumbbell work for the back and if you can you send me title/link of video, thanks keep up your videos they're super helpful👍👍👍

  • Matt Bonneville
    Matt Bonneville Day ago

    I need the ceiling, otherwise I might be tempted to push myself up into orbit.

  • Jim Cox
    Jim Cox Day ago

    Hi Jeff I really like your "The Best Dumbbell Exercises" series. Is there a Back edition?

  • marc klita
    marc klita Day ago

    what he said.

  • Trevor Parry
    Trevor Parry Day ago


  • Adam Ezouini
    Adam Ezouini Day ago

    Can you make a video about the first time worckout in the gym

  • Roger Tesso
    Roger Tesso Day ago

    I really appreciate these dumbbell exercise videos. I work on towboats where we are very limited on equipment and majority of us captains become over weight and have health issues due to lack of exercise and nutrition. So I truly appreciate these videos

  • codsam25
    codsam25 Day ago

    What would i do without athlean!! Best wholesome content that focuses on educating not shoving promotions down our throat!

  • Ryu Hadouken
    Ryu Hadouken 2 days ago

    I’ve been watching Jeff’s videos for years and I love how the end always reminds me of a benediction at the end of church.

  • Prince Khapra
    Prince Khapra 2 days ago

    Good 1

  • aousaous65
    aousaous65 2 days ago

    Cool experience

  • DsiakMondala
    DsiakMondala 2 days ago

    I really need extra training on my chest and I only have dumbells at home. thanks man.

  • e2dd
    e2dd 3 days ago

    Love it dude but can you just get to the fucking excercises. Thanks!

  • Roger Bee
    Roger Bee 3 days ago

    get to the freakin point already!

  • Kyle Elbaz
    Kyle Elbaz 4 days ago +3

    I don’t think I have the courage to do the dumbbell press up in a public gym 😂

  • zakaria migeto
    zakaria migeto 4 days ago

    this guy is my favs...ur a pro bro....u literary tought me how to workout

  • Matt Black
    Matt Black 5 days ago

    Any good foam rollers to recommend? I'm in need! 😎

  • Ras Alghul
    Ras Alghul 5 days ago +2

    Such a great video with very intelligent ideas

  • Shawn Peterson
    Shawn Peterson 6 days ago +2

    I've been lifting for 10 years now, and I have never thought of these exercises or heard of them anywhere else. amazing information and I'm excited to try some of these out today on my chest and arm day training. Thank you

  • Chidambara Krishnan
    Chidambara Krishnan 6 days ago

    I live in a remote town in India and the gym in the next city is a difficult commute for doing everyday. Is it possible to get good results by working out home with just dumbbells and a bench or any machine is needed ?

  • Wasim Babili
    Wasim Babili 6 days ago

    Thank you for what you do man!!

  • Henri Fischer
    Henri Fischer 8 days ago

    I train with bands and found enough exercises for legs, biceps and triceps that make me really feel the intended muscles and I can follow all the way to fail. But I'm struggling to find either good exercises or good form for my chest (band low, middle and high, moving arm across chest). Isolating those muscles - feeling them strain - doesn't seem to work, as a result I can't train up to failure and end the sets because I'm out of breath/exhausted/tired. Not trying to get "big", only firm and mostly fit. Should I change to using dumbbells?

  • Ravana the villain
    Ravana the villain 8 days ago

    does masturbation effects the gain?
    please replay fast

  • Hentai haven -chan
    Hentai haven -chan 8 days ago

    Can i gow with light weights but has tension

  • Taylor Erwin
    Taylor Erwin 9 days ago

    DB video for back

  • Big Fish
    Big Fish 9 days ago +16

    Weighted Dips
    Dumbell Tap Pushups
    Floor Flys
    Bench Press Ladders
    Bench Press Ups
    Pectoris Minor Stretch
    UCV Raise

  • Rathernot Disclose
    Rathernot Disclose 9 days ago

    Getting some sound absorbing foam for your gym would eliminate a lot of that echo you get in your videos. Not really a big deal, but in case you care...

  • Radioactive Dino
    Radioactive Dino 9 days ago

    I enjoy watching your videos and learning new information on lifting. I have a question though, what do I do to work the lower portion of my chest if I have nothing to do dips on?

  • Sean
    Sean 10 days ago +1

    Ok thanks

  • Vishal Kumar
    Vishal Kumar 11 days ago

    Fuck 🤣

  • Ferrari King
    Ferrari King 12 days ago

    Wish I saw this before I bought a weight belt

  • James Shaw
    James Shaw 12 days ago

    Can you cover all the muscle groups please these are really helpful as sometimes my gyms too busy to get on the benches and racks

  • T Quinata
    T Quinata 13 days ago

    Question of the day: I have very high metabolism & it’s hard for me to gain. I’m currently lifting heavy & could use some help before I hurt myself in this process. I’m trying to build/gain muscle. My question to you is what is your best advice for me to put to use for a high metabolism individual ? Lmk

  • Brandon Carroll
    Brandon Carroll 14 days ago +8

    *wife walks in on me using my muscle marker*. What the hell...?!
    Me: Jeff told me to...😬

  • Chunkkrink
    Chunkkrink 14 days ago

    Jeff, ive seen youtubers said u can target inner/outer chest is that true?

    • Robin w
      Robin w 14 days ago

      Chunkkrink different for everybody. In reality you just gotta go heavier and load. Accessory stuff like chest flys help some people. But not everyone , just experiment! In my case I just had to progressively load flat barbell AND dumbbell, and progressively load incline barbell AND dumbbell.
      Good luck

  • EpicWarframeNinjaPVP
    EpicWarframeNinjaPVP 14 days ago

    Nice, the corrective exercise seems lit

  • Angelo Garcia
    Angelo Garcia 14 days ago +2

    Can you do back, arms and legs dumbbell edition soon!

  • Souxz
    Souxz 14 days ago

    I started working out..anyone that wants to know how I turned out if you're reading this in the future, comment

  • DoraTheNinja
    DoraTheNinja 14 days ago

    I must be the only person who can bench more with dumbbells ?

  • Joseph Valencia
    Joseph Valencia 14 days ago +2

    Jeff can you make a series of videos that focus on a specific muscles group but using dumbells

  • Raaj Jana
    Raaj Jana 14 days ago

    sir tell me best workout for wider lower chest...

  • Tom Seward
    Tom Seward 14 days ago

    Get to the point! You love to run that mouth.

  • Andrea Dumbulwewa
    Andrea Dumbulwewa 15 days ago

    Can I do a bench press up on a a decline bench? Is it the same?

  • Terius Zúñiga
    Terius Zúñiga 15 days ago


  • Terius Zúñiga
    Terius Zúñiga 15 days ago

    He's the evolution of Ross

  • jason kruse
    jason kruse 15 days ago

    Can that "ladder" technique you use work with any exercise? I'm seeing very different ladder routines from what you talk about on other sites.

  • Mike Daciuk
    Mike Daciuk 15 days ago +1

    Great content Jeff. You always explain each exercise so well.

  • What is this?
    What is this? 15 days ago

    So are we supposed to do all of the excercises

  • Blake Brooks
    Blake Brooks 15 days ago

    “ I taught Jeff how make his first gains” - TK

    VLAD THE IMPALER 16 days ago

    weighted dips are bad for shoulders.

  • 03miggins
    03miggins 16 days ago

    Jeffs voice is in my head while i train

  • ruberu1000
    ruberu1000 17 days ago

    What the turkish get up?

  • Jasper Bergman
    Jasper Bergman 18 days ago +1


  • Hassan Meer
    Hassan Meer 18 days ago

    Hi, Please make a video for diet

  • Yevgeni Duvenage
    Yevgeni Duvenage 18 days ago

    Hey, guys. Does anybody know if Jeff Athlean-X has any videos on ECU Subluxation? I've been trying to get mine solved for a long, long time, but without full success yet, and surely an expert like Jeff would help awesomely with this.

  • Braian Chozas
    Braian Chozas 18 days ago

    Using the same principle of mechanically dropping a rep like that concentric floor press to eccentric fly could it be apply to create a triceps variation with the same porpoise? Like a concentric press to an eccentric skullcrusher?

  • FlexwithTey
    FlexwithTey 18 days ago +1

    💪🏾💪🏾💪🏾This was very helpful for me and my workouts...Thanks💪🏾💪🏾

  • Starr Fenner
    Starr Fenner 18 days ago

    I have enjoied your videos and they have inspired me a lot. I have gynecomastia am over weight and old. I was quite massive when younger but still had chest issues. Guys would tell me to stop doing chest exercises because I have overdeveloped my chest. the muscle gets bigger but the gland under the skin still sticks out. My upper chest would stick out more than the gland but the bulk was under the skin below the muscle. Is there a workout for chest that minimizes the look of the gland under the skin? Thank you for your great programs.

  • Mohammad Chaaban
    Mohammad Chaaban 19 days ago

    Push ups are killing your gains!!!

    .... *does push ups *

  • Yisroel oppen
    Yisroel oppen 19 days ago

    08:20 total body workout 🏋🏻‍♂️

  • Young Ditti
    Young Ditti 19 days ago

    Antonio Brown WOah! 2 of my heroes in one room

  • Uwe Hofmann
    Uwe Hofmann 19 days ago


  • Victor Galloway
    Victor Galloway 19 days ago +12

    I'm 40 and in the best shape of my life...always wanted to say that. Thanks Jeff!

  • Tang chueng khai
    Tang chueng khai 19 days ago

    when will we have leg edition?

  • Derek Irons
    Derek Irons 19 days ago +2


  • Crestie Waladazzxx
    Crestie Waladazzxx 19 days ago

    This info is most usefull

  • Timothy Verheyn Jr.
    Timothy Verheyn Jr. 19 days ago


  • Steven Zak
    Steven Zak 19 days ago

    On the dumbbell ladder bench press, couldn't you, alternatively (instead of doing one rep, holding for a second, doing another rep, holding for two ...), do one rep, hold for 1 second, do TWO more reps, hold for 2, three more reps, hold for 3, etc.? I've done cable shrugs that way, and even with a fairly light weight, by the time I get to about rep 5, I'm fried.

  • Em Jay
    Em Jay 19 days ago +1

    It would be amazing to have you as a consultant to help US Army fix its ridiculous physical training test. God, its sad to see better talent on TheXvid than what’s available to our Soldiers. God bless you, sir.

    • Mark Pedersen
      Mark Pedersen 19 days ago

      Please don't waste Jeff's talents with the federal government. I wouldn't want JC to become part of government waste and ineffeciency 😂

  • MrWashington Himself
    MrWashington Himself 20 days ago +64

    Lets be honest Jeff would have made a way more convincing Batman than Affleck

    • D Smith
      D Smith 15 days ago


  • HMortveit
    HMortveit 20 days ago

    what if i hit the roof?

  • James O'Grady
    James O'Grady 20 days ago

    Jeff Cavaliere is my God; I have no false idols before him

  • Mass Extinction
    Mass Extinction 20 days ago

    Train for speed 🕵️‍♀️ Snap it!

  • noman ul haq Khan
    noman ul haq Khan 20 days ago

    Why am i watching this??i don’t even have chest or dumbbells.

  • adel mahdi
    adel mahdi 20 days ago


  • Bobby F
    Bobby F 20 days ago +11

    Never hit the roof when doing explosive push ups
    *Never Gonna Make It*

  • William Hough
    William Hough 20 days ago

    So glad I saw this video! The corrective exercise for the pec minor here is exactly what I am needing to build on. I’ve had a lot of shoulder and trapezius issues for almost 15 years now, it started well before that I’m sure. I’m learning a lot from your videos and working on putting your tips into practice. I’m seeing some good results but I know I can get more out of my time and your videos are helping me do that. Thanks, Jeff!

  • Maria Orcen
    Maria Orcen 21 day ago

    Dommage que c est pas traduit en français

  • IndependentTV
    IndependentTV 21 day ago

    1 like = 10 push-ups
    I’ll acc do it
    Let’s see how many I have to do

  • rior247
    rior247 21 day ago

    Wonder what he’d look like on steroids 🙈

  • Jonah ware
    Jonah ware 21 day ago

    I'm glad you stayed consistent with your last video in regards to the bench fly! I was ready to go off

  • Kalevi K
    Kalevi K 21 day ago

    I'm thinking about trying the dip with added weights, one question though. Does the dog leash have to be pink?

  • Zachary Hayes Sr
    Zachary Hayes Sr 21 day ago

    To much Talking....Get to the point..

  • Dinosaur4jr
    Dinosaur4jr 21 day ago

    I love these dumbell video's

  • Mario Daniele
    Mario Daniele 21 day ago

    Amazing as ever

  • dave purkess
    dave purkess 21 day ago

    How can I burn fat free tomorrow my chest to make it lean and lift up. I have fat and it sags

  • Mysterious Stranger
    Mysterious Stranger 21 day ago

    Why is the fridge in the background empty? Lol

  • Zerius B
    Zerius B 21 day ago

    The dips tip was right on time

  • Cool Kid vids
    Cool Kid vids 21 day ago +1

    Hey Jeff!! You've never covered or said anything about Turkish Get up. I thought it was a good functional move.

  • Casey Sanders
    Casey Sanders 21 day ago

    Instructions unclear, have hole in roof

  • TheRandomSpark
    TheRandomSpark 22 days ago

    I clicked on this thinking it would show me how to make my left tit blue I am verry disapointed. Nice workout tho.

  • Mark Kim
    Mark Kim 22 days ago

    Jeff is the Pope of the Church of Iron

  • George Torbinski Limbach

    Jeff did not wear puma pants!

  • Melanie Holzman
    Melanie Holzman 22 days ago

    I love your series. Maybe consider series of specialty exercises for sports like golfing, skiing, ... an idea. Great work!

  • jacesaces15
    jacesaces15 22 days ago

    I can Dumbbell bench press 110 in each hand, but i cant Barbell bench press more than 200. I must be doing something wrong on the regular bench press, right? i feel like i shouldn't be able to do more with the dumbbells.

  • Jo Hbhh
    Jo Hbhh 22 days ago +1


  • Tommy O'Brian
    Tommy O'Brian 22 days ago

    I weight 85-92 lbs, I have been training for 12 years and I have had plateaus before but my overall goal at the start, when I weighed a good 110 lbs @ the age of 14 y.o., was to get a good physique. As years' went on and the fitness ind. got so called "bigger" as the trends went on, there were less how to bulk videos for skinny guys/hardgainers/etc. and more how to cut videos, but I don't need to cut and there are far too many videos on how to do so. I need some advice for how to bulk with a fast metabolism and a hard to put on muscle and strength videos. If you can do some bulking videos that would be awesome

  • Gopal Dhyani
    Gopal Dhyani 22 days ago

    Hey man show some strong home exercise. And some diet plan to for working people.