The BEST Dumbbell Exercises - CHEST EDITION!

  • 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.

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Comments • 2 422

    ATHLEAN-X™   7 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!

    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…

    • Bruce Ohr’s wife works for Fusion GPS
      Bruce Ohr’s wife works for Fusion GPS  3 months back

      For total body.

      Turkish getup preset with a Dbl or Kbl press.

    • Steven Marcinkowski
      Steven Marcinkowski  4 months back

      ATHLEAN-X™ I grew up a northern Illinois. Our version of a workout was dad telling us at 6 am that we're going out to cut firewood. Lol my brother and I were at odds w each other. We were gettin it. I have a terrible bench, however with a lack of pics we both acquired deadlift your videos. Body mechanics

    • Muhammad Shaheer
      Muhammad Shaheer  5 months back

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin  5 months back

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

    • Mercury
      Mercury  5 months back

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

  • AliExpressUA - обзоры техники и товаров из Китая

    Спасибо Джефф за классные новые видео. Смотрим в Украине твои занятия в зале. Удачи

    • Andhra News
      Andhra News  18 hours back

      How to lose the side belly fat Sir please make a video

      • Mr Gooey
        Mr Gooey  1 days back

        Im 13 and I use a 16lb dumbbell... 😶

        • PermanentMerka
          PermanentMerka  2 days back

          What Jay Z is to Flo, Mayweather to not hetting hit, Messi to running with a football this man is to the mechanics of the human body.

          • Cole Hodgdon
            Cole Hodgdon  2 days back

            When Jeff was born he hopped off the table like “hey what’s up guys Jeff cavalier!”

            • Mithrandir
              Mithrandir  4 days back

              i am 14 and i am trying to train my muscles because Y not?

              • Kostav sheoran
                Kostav sheoran  5 days back

                All right coach jeff your videos are very useful but I cant decide what should i do then, because it becomes too complicated , plz make a video on how to make training programs ourself!

                • chubby jew
                  chubby jew  1 weeks back

                  What if I can't do a dip is fasting good for weight loose

                  • Best Gamer
                    Best Gamer  1 weeks back


                    • Best Gamer
                      Best Gamer  1 weeks back


                      • Mark Jackson
                        Mark Jackson  1 weeks back

                        15min video smh

                        • chuck Roast
                          chuck Roast  1 weeks back

                          Is this guy late for an appointment? Why is he talking so fast? Very annoying for an instructional video.

                          • Home Home
                            Home Home  1 weeks back

                            u r talking so much why u didnt show wwirkout

                            • Jonathan Hilario
                              Jonathan Hilario  2 weeks back

                              Love all your tips & pointers on lifting properly & affectively. 👍🏽

                              • Cole Koon
                                Cole Koon  2 weeks back

                                Hey man I’m looking for a coaching plan to relieve my lower back pain. I’ve kinda tried everything I know how to and it still isn’t any better. I feel I need some coaching, do you have a program that will specialize in helping me identify and fix my problem ?

                                • Dr. David Garver
                                  Dr. David Garver  2 weeks back

                                  Fantastic series. I have a small home gym because of gym fees. This series is helping re-learn. Thank you for the technical and practical information. Forget the idiots. You are helping this 50 year old!!!!!

                                  • Ethan Talevski
                                    Ethan Talevski  2 weeks back

                                    can you use all these exercises as a chest workout as a whole?

                                    • Alpha aka greatest Mofokeng

                                      Sorry been following for a long term ,I have been doing chest very well but my chest doesn’t grow and shape well yet but my arms and shoulders are very well and going up with the weights but it shows a little that it’s been shaped but want it to be perfect

                                      • Shrimp Chimp
                                        Shrimp Chimp  2 weeks back


                                        • yanati badriviswanath
                                          yanati badriviswanath  2 weeks back

                                          Sir , use boxing kit full body exercises in home
                                          Is its possible or not
                                          please upload one video

                                          • Edison Tenecela
                                            Edison Tenecela  3 weeks back

                                            2:35 Nice to see your pet finally appear on your channel.

                                            • Alessandro Alessandro
                                              Alessandro Alessandro  3 weeks back

                                              Красава брат ,делаешь вещи !

                                              • 1vs2000
                                                1vs2000  3 weeks back

                                                i remember you 😀

                                                • Money Game 374
                                                  Money Game 374  3 weeks back

                                                  Got ab in there

                                                  • balrog
                                                    balrog  3 weeks back


                                                    • Anime activate
                                                      Anime activate  3 weeks back

                                                      I'm not even born and use 1000pounds of dumbbell so....

                                                      JK. I use 1,000,000 pounds of dumbell

                                                      • Jammed
                                                        Jammed  4 weeks back


                                                        • Sun Kyss
                                                          Sun Kyss  4 weeks back

                                                          OMG does this guy ever just shut up and get to the fucking point!

                                                          I couldn't even watch the whole video.
                                                          He just rambles.

                                                          ..and he talks about helping people with lack of space, yet shows us equipment that needs fucking space.

                                                          • Zetsuke4
                                                            Zetsuke4  4 weeks back

                                                            “Dumbbells only” shows a dip machine

                                                          • nate the bodybuilder
                                                            nate the bodybuilder  4 weeks back

                                                            The best chest exercise known to man dummbbell press and best equipment known to man dummbbells 💪💪💪💪

                                                            • Mr. Caine
                                                              Mr. Caine  4 weeks back

                                                              Can you do one about just dumbbells for the chest WITHOUT anything like the bars you used for the dip and just dumbbells, a floor and a chair?

                                                              • john
                                                                john  4 weeks back

                                                                Pull your damn sweats up! We don't need a crotch shot

                                                                • The Noob One
                                                                  The Noob One  4 weeks back

                                                                  Wow I felt the UCV raise my chest is burning 😍

                                                                  • Andrew Newlon
                                                                    Andrew Newlon  4 weeks back

                                                                    How do I know if I'm internally rotating my shoulder and how do I know if I'm doing things wrong? I'm really scared of giving myself permanent damage and I don't have enough money for a personal trainer someone please help me

                                                                    • AOM Ministries
                                                                      AOM Ministries  4 weeks back

                                                                      Jeff, in March I suffered a serious stroke, and still have 100% blockage in my left carotid artery, and a 4.3cm aneurisym in my heart. Docs say no heavy lifting. Stoke was March 14th, March 7th, I completed the 1000lb challenge I was training for (365 on squat and deadlift, 305 bench). All summer I cycled and complete HHH100 in Wichita Falls Texas on August 24th. Need a program that will help me get strong again, and more importantly heal my heart, and arteries.

                                                                      • AOM Ministries
                                                                        AOM Ministries  4 weeks back

                                                                        For a couple weeks I was completly paralyzed on the left side of my body until docs inserted a tube through my groin, up into my brain removing a blockage, that allowed me use of my left side again. Still pathetically weak, max bench now is only 175, and only can do 5 pull ups. Gotta deal with where Im at. Frustrating, but like arnold, 'I'll be back'. Question is how? Docs say no powerlifting or one rep max as it could blow out my heart. How do I get strong again? Im 58 years old.

                                                                    • Deavon Stallion
                                                                      Deavon Stallion  4 weeks back

                                                                      I hit the roof

                                                                      • Ish The Face
                                                                        Ish The Face  4 weeks back

                                                                        What if I physically can't get into a position where the chest does the majority of the work? I can make it grow on the left, but not on the right. The front delt seemingly does all the work. It doesn't matter if I lighten the weight or "concentrate" or any number of "fixes".. The problem isn't that I don't know what to do as evidenced by progress on the left side. I simply CAN'T get INTO position on the right side. Not even cable cross works my chest much. I'm really not sure what the problem is. It's very demotivating..

                                                                        • Lowly
                                                                          Lowly  1 months back

                                                                          I tried doing this with 5kg dumbells and I ended up hitting my head with it. Now I'm retarded.

                                                                          • Claire Rhodes
                                                                            Claire Rhodes  1 months back

                                                                            Really starting to see Jeff as a big headed show of sorry to say

                                                                            • Master Shifu
                                                                              Master Shifu  1 months back

                                                                              Hi Jeff I been watching your videos since a long time and they have helped me a lot. Can you do a video on misused gym equipment?

                                                                              • marcos vidal
                                                                                marcos vidal  1 months back

                                                                                Dont do dumbell chest on the floor you will crush you elbow against the floor if something goes wrong or if weight is heavy

                                                                                • Optimistic Outreach
                                                                                  Optimistic Outreach  1 months back


                                                                                  • Frank Champion
                                                                                    Frank Champion  1 months back

                                                                                    Video takes way too long to get started

                                                                                    • Mellee Crazy
                                                                                      Mellee Crazy  1 months back

                                                                                      Legendary voice crack button

                                                                                      • Siddhant Kaushik
                                                                                        Siddhant Kaushik  1 months back

                                                                                        By having only dumbbells he assumes benches are included !

                                                                                        • Slakzy
                                                                                          Slakzy  1 months back


                                                                                          (This for me in the future)

                                                                                          • Universal Gemini
                                                                                            Universal Gemini  1 months back

                                                                                            Can you make a video for stretching for pushups. I just moved to pseudo planche pushups. My body adapts fasts when working out but I run into the problem of my body breaking down of not doing proper stretching exercises. I still retain the strength when I’m out of commission but I lose momentum. Help?!