So when you force the body to move with perfect symmetry—as when you lower an evenly-weighted bar directly to the middle of your chest—one side will always take on a little more of the stress than the other. Step 2: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together, until your chest is comfortably stretched and your elbows are at about a 90-degree angle. Step 2: Rotate your wrists so that the thumb sides of your hands are closer together than the pinky sides (as if holding a steering wheel at 10 and two o’clock). Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Limitations of dumbbell only workout. The volume (sets & reps scheme) I’m dialing up with this workout makes it ideal for use in any training schedule where you’re working all of your major muscle groups twice a week. All automatic, worry free, and with our same great money back guarantee. Dumbbells allow both sides of your body to find their optimal path when performing an exercise. #2 Dumbbells place less stress on your joints. Even the Svend press. In the down position, your elbows should be at a 45-degree angle to your torso—not straight out to the sides. Here you promote two of the major actions of the chest into one hybrid exercise. If you have a bench or even a stability ball, just do the exercises as prescribed, while enjoying the greater range of motion that bench-based training allows. If you’ve been hitting the weights consistently for at least six months, this trifecta of pec punishers will nudge you up another level. Suite 302 Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. #3 Dumbbells give you balanced development and strength. One other thing about adjustable dumbbells vs. fixed: sometimes it pays to get both. To economize space as well as cash, it’s a good idea to get a selectorized set that goes up to 50 pounds, and then fixed-weight dumbbells for every increment you need beyond that. This is your starting position. And if you need extra work to bring up the weaker side, dumbbells make doing a few more reps with it simple to do. Flat dumbbell chest press targets the pectoral muscle, triceps and front deltoids.First, lay on the bench with back flat and feet flat on the ground. If you want to build awesome pecs, you need to make sure you are including these dumbbell chest exercises in your workout program! Step 3: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together until your chest is comfortably stretched and your elbows are at about a 90-degree angle. Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. Try keeping the dumbbells together while in motion. Push the dumbbells up until the arms are fully extended with your pectorals contracting as … Sit down, grab a pair of dumbbells and hold them. Load up on the decline presses—they’re a serious strength builder—and use progressively lighter weights as the workout goes on and fatigue sets in. The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. Onnit is not liable or responsible for any advice, course of treatment, diagnosis or any other information or services you chose to follow without consulting a qualified medical professional. Single-leg chest press twist. While fixed-weight dumbbells are inexpensive, indestructible, and have a nice old-school vibe to them (your grandfather probably had a pair), they’re not all that practical. Step 4: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. A study from the Journal of Strength and Conditioning Research suggests that larger ranges of motion lead to more muscle growth. For more information and a full list of products that qualify, visit our. Flat Bench Dumbbell Press. USA, Copyright 2020 Onnit Labs, Inc.  These four exercises are the best dumbbell chest exercises because they are simple, effective, and they hit all the muscle groups of your chest. #6 Feet-Up Slight Decline Dumbbell Bench Press. 2 )Fixed dumbbells. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. For more information, see the complete Onnit, Onnit X Rewards: Earn points for exclusives, The Best Chest and Triceps Workouts for Building Muscle, A Pro’s Guide To At-Home Chest Exercises and Workouts, Strengthen and Tone Your Core and Abs With These Workouts, Strengthen And Tone Your Back With These Workouts, More articles Squeeze hard at the top on crush presses and you’ll get a similar effect to cable crossovers, without needing two fancy cable stations to do it. Use it in place of the chest day you were doing, or add it to your program for extra work (spaced out a few days from any other chest work you do). by Andrew Heffernan. Breathe out when raising the dumbbells and breathe in when lowering them back. On the pushup, perform each rep at a deliberate pace, stopping before you reach failure on your first set. Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. Rest about 2 minutes between sets of the first move, 60 seconds between sets of the second, and 30–45 seconds between sets of the third. When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. If you’re after a classic strongman feel, and don’t feel like plopping down three bills for hand weights, you can’t beat a pair of York Fitness Cast Iron Dumbbells. If the product doesn't perform for you, however, we’re not gonna play games with you. Bend the arms as you lower the weights, explains Rusin, and you maintain the stress on the pecs while taking it off the shoulder joints. When it comes to chest training the barbell immediately springs to mind as the gold standard for chest development rather than dumbbell chest exercises.This is most probably an ego bias because it is with a barbell that we can lift most weight and show off in the gym. Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched. Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet. Dumbbell Exercises For Abs (The Russian twist). Step 3: Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. With adjustable dumbbells, you’ll save money in the long run, and space right away. Want to load up on a chest exercise? Alright alright alright…it’s my favorite part of the show: workout time. Onnit, Reverse Dumbbell Chest Press; 4. Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause. Step 3: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). The Best Dumbbell Exercises For Abs: 1. Not as convenient as the other adjustable options, but at about $120.00 for a 5 to 45-pound pair, they’re way less expensive. Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause. You can do it as part of a full-body workout or upper-body day. It's easy with these expert-approved, high-intensity moves. This balanced position permits maximal drive from your muscles, while the decline angle recruits more of the muscle fibers that connect to the sternum (targeting the lower chest). Your feet should be flat on the floor. You’ll pay about 25 bucks for a pair of 10-pounders, 60 bucks for two 25-pounders, and 110 for a pair of 45s. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. This is your starting position. Building your Chest with the Dumbbell exercises is a great option. If you’re ready to build some serious pressing strength and size in your chest, try one of the workouts below. https://dumbbell-exercises.com/exercises/chest">. Single Arm Floor Chest Press; 7. But if you want to gain size and athletic performance, you may be better off with dumbbells, which allow you to lower the weights past chest level—maximally stretching the pecs and activating more muscle fibers. Isn’t that a back exercise? Place your feet flat on the bench. How It Works. Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. That places the stress of the exercise right where it belongs—in your muscles, and not your joints. Terms & Conditions  Known as selectorized dumbbells, the handles sit in the center of square-shaped plates, and you can load and unload them quickly with the flip of a lever. Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. #4 Dumbbells work the pecs harder. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. Step 2: Lie back on the bench with your head at the elevated end, holding two medium-heavy dumbbells at arm’s length above your chest, palms facing inward. (Think of yourself as pushing through the floor.). Upper Chest Dumbbell Exercises 1 Feet Up Slight Decline Dumbbell Bench Press. Your wrists are free to rotate, and your elbows and shoulders can travel along the path that’s most comfortable for them, essentially customizing the exercise for your body. Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward. (If you experience shoulder pain in the fully stretched position, limit the range of motion). Standard flyes are great for building muscle—but brutal on the shoulders. Stability Ball Dumbbell Pull-Overs; 6. With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. Step 4: Pause in the stretched position, and then press the dumbbells back up, flexing your chest as you push. Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as … Flyes take the triceps virtually out of the equation, largely isolating the pecs and working them hardest in the fully stretched position—where the maximum amount of muscle fibers can be recruited. Step 2: Keeping your body straight and your head in a neutral position, simultaneously bend your arms and retract your shoulder blades until your chest is just above the floor—or as far as you can go without losing good form. Here are our favorites—many of them classic moves you’re probably already familiar with, but with a clever twist that elicits even greater gains—courtesy of Rusin. 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