The BEST Dumbbell Exercises - CHEST EDITION!

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  • 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.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - thexvid.com/user/jdcav24
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Comments • 2 190

  • ATHLEAN-X™
    ATHLEAN-X™  2 months ago +781

    *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!
    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 26 days ago

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin Month ago

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

    • Mercury
      Mercury Month ago

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

    • Owll. Jde
      Owll. Jde Month ago

      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 2 months ago

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

  • Andrew Young
    Andrew Young 8 hours ago

    Love this series!

  • ups kc
    ups kc 3 days ago +3

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

  • MSN
    MSN 4 days ago

    blabbers a lot

  • Jack S
    Jack S 5 days ago

    Top 5 reasons eating protein is killing your gains

  • Len Xiang
    Len Xiang 6 days ago

    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

    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 9 days ago

    His biceps is very short...

  • Shan Satish
    Shan Satish 9 days ago

    gora r always blah blah

  • ulysses welch
    ulysses welch 9 days ago

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

  • 07JoeT
    07JoeT 11 days ago

    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 12 days ago

    Why the shirt on???

  • TURUNCU BARAKA
    TURUNCU BARAKA 13 days ago

    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 14 days ago

    I hit the roof

  • Robert Bianco
    Robert Bianco 14 days ago

    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 14 days ago

    awesome info

  • Charles Parker
    Charles Parker 15 days ago

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

  • Gunnar Horpestad
    Gunnar Horpestad 16 days ago

    Fix your ears

  • Lamar G.
    Lamar G. 17 days ago +1

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

  • Shailendra Vishwakarma
    Shailendra Vishwakarma 17 days ago +2

    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 17 days ago

      Shailendra Vishwakarma u know what, that’s smart

    • Shailendra Vishwakarma
      Shailendra Vishwakarma 17 days ago

      @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 17 days ago

      Shailendra Vishwakarma Bruh u literally copy and pasted

  • Salman Sayyed
    Salman Sayyed 18 days ago +1

    Nice

  • Jeremiah Diaz
    Jeremiah Diaz 19 days ago

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

    • mirko panichi
      mirko panichi Day ago

      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 19 days ago

    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 19 days ago

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

  • mariglen plashniku
    mariglen plashniku 20 days ago

    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 20 days ago

    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 TheXvid!

  • tyler williams
    tyler williams 20 days ago

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

  • Darryl Anderson
    Darryl Anderson 21 day ago

    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 22 days ago

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

  • Robert Maxwell III
    Robert Maxwell III 22 days ago

    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 22 days ago

    5:38

  • Adam Olds
    Adam Olds 22 days ago

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

  • E P
    E P 23 days ago

    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 24 days ago

    Why the f**k is he screaming

  • Leo Blanc
    Leo Blanc 25 days ago

    A dog leash?




    This guy is a genius

  • joseph vega
    joseph vega 25 days ago

    nobody:
    his eyebrows: / \

  • jason vorhees
    jason vorhees 25 days ago

    raider nation

  • Patrick Gatt
    Patrick Gatt 25 days ago

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

  • Sean Thomas
    Sean Thomas 25 days ago

    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 25 days ago

    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 26 days ago +1

    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 27 days ago +2

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

  • john howard
    john howard 27 days ago

    Thanks for this... I only have access to Dumbells. I never could get the burn that the barbell bench press gave me. But now I did.

  • Liam Walker
    Liam Walker 27 days ago

    These comment are hilarious

  • Vxtra
    Vxtra 27 days ago

    I just can't make the mind muscle connection... I try so hard and focus deeply thinking about the chest 'exploding' I keep my shoulders retracted... the only times i can feel my chest and have chest 'soarness' ,is when i do dumbbell fly's to really stretch the chest, but this also stretches my shoulders a little bit...
    Any1 that can give me some input ?
    PS i only have dumbbells and a bench, I don't go to a gym just workout at home
    I just started doing lifting about A week ago, I can feel pump in my arms when i train them, In my shoulders and traps, so i know what the feeling should be like i£
    obviously my weak point is the chest area
    Now after training with 10 kg dumbbells and really go to failure i can feel some 'tinteling' feeling inside the chest muscles is that a good indicator ? when i try to flex the muscles they only respond half of the times and i have to focus pretty damn hard.

  • franki3Ru550
    franki3Ru550 27 days ago

    Can you get the same results by using a smith machine? To increase chest size?

  • Awesomus Maximus
    Awesomus Maximus 28 days ago

    could you make a video on swimming vs gains? you are the only one out there that I trust as a body trainer because of your anatomy knowledge.

  • eclipse2508
    eclipse2508 28 days ago

    Everybody: Follow the leader!
    Jeff Cavaliere :Follow the fiber!

  • Arion Hamel
    Arion Hamel 29 days ago

    I find that when I do the hypertrophy excersise, my shoulder burn way more than my chest? Am I doing something wrong?

  • grattan vaz
    grattan vaz 29 days ago

    Sir, you are right . I am a 54 yr old man and have reached saturation with respect to my bench press. I start with 50 kgs and go up to 150 which I can only do about 2 reps. The result is that my gains have stopped. Is this age related or I am doing something wrong. I do not take any protein powders or supplements. Is that the reason. When I exercise with free dumbbells I can only use about 50kgs per dumbbell.

  • Mitchell Collins
    Mitchell Collins 29 days ago +169

    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

  • Sim Won
    Sim Won Month ago

    I like to do the last two exercises on an inclined bench. It's a greater stretch at the bottom (for biceps also) and involves a bit less front delts. Just be careful to not turn it into a fly by keeping elbows close to the body, so it looks like an underhand front delt raise but it hits the pecs (mostly upper)

  • Brian Cutright
    Brian Cutright Month ago

    What about best dumbbell exercises for legs?

  • James Darnell
    James Darnell Month ago +1

    Always informative and beneficial, keep it up! I'll be 52 next month, I'm no spring chicken, but I still can bring it. Thanks!

  • jake butt
    jake butt Month ago

    Thank you

  • TheBadassOne17
    TheBadassOne17 Month ago

    I did the push up with the dumbbells but I hit the roof

  • varon52
    varon52 Month ago +3

    Could you do a video on gains for men over 65? I fully agree that proper nutrition and hard work are keys toward this, however, I am curious as to the frequency of training. It would seem to me that an older person may take more time to repair torn tissues. I am guessing that one needs to know his own body, how it feels to determine when to hit the gym again on a particular muscle group and to avoid overtraining. However, I am not the knowledgeable one on this subject. BTW, all the info you supply on this channel is outstanding and I am grateful for your work here and I commend you for your work. I, and maybe others as well, may need some clarification on this matter. Thank you.

  • Kenneth Carazo
    Kenneth Carazo Month ago

    I’m sewing! You said I wouldn’t hit the roof if I did a hop push-up, well I tried one, and I hit the roof, broke my back, SPINAL. See you in court.

  • Drarck
    Drarck Month ago

    Great, I don't have a bench

  • LosmiPZS
    LosmiPZS Month ago +1

    Is it recommended to do those stretches of pec minor on 10:55 for someone who have had shoulder dislocation in the past?

  • Eagle One
    Eagle One Month ago +1

    Great series. Having the possibility to choose according to our needs ES AWESOME 🎉. Keep it up Jeff👏👏

  • Angel Lawless
    Angel Lawless Month ago +1

    thanks Jeff but I wont be using those last two.

  • IsThisEvenReal
    IsThisEvenReal Month ago

    I got a headache now... Because I hit the roof

  • Krepa
    Krepa Month ago

    Next time you do a only dumbell video keep in mind tha we might not have a bench..

  • rough times
    rough times Month ago

    No excuses my ass haha 🤣

  • Petey P
    Petey P Month ago

    why do people insist of talking in videos man. show us the product then explain. watevs..

  • K Kennington
    K Kennington Month ago +3

    It's rare anymore after over a decade of training people that I learn anything useful in a youtube video but I have to say I pick up something useful in every one of Jeff's. Great stuff

  • Carberryi
    Carberryi Month ago

    01:16 Strength: 02:50 Weighted dumbbell dip (Optional: 01:25 Barbell bench press, 01:39 Weighted dip)
    03:16 Power: 04:15 Plyo dumbbell tap (03:30 Optional: Slide push away)
    05:00 Hypertrophy: 05:35 Eccentric floor fly
    06:31 Metabolic: 06:57 Dumbbell bench press
    07:54 Total body: 08:19 Bench press up
    09:44 Corrective: 10:36 Pec minor stretch
    11:35 Adduction 12:13 Dumbbell UCV raise & 12:51 Cavalier cross over

  • E.J. Cruz
    E.J. Cruz Month ago +1

    Been following him for awhile and he always comes through with new stuff to keep exercises fun