All you need advice and stories for your sport, delivered straight to your inbox (every month).Nothing more.Nothing less.
P.S: You will enjoy this.
Take a look at some of the best chest dumbbell workouts that will provide you with a great summer body along with safe ways to perform them to stay away from injuries.
Most people would suggest going out and getting some barbell workout done to get a larger chest. However, it might seem like the barbells are your go-to as they keep on hurting you and the solution to this is getting some chest dumbbell workout done. These dumbbell chest exercises force the muscles in your chest and arms to work unilaterally which helps you develop an even amount of strength on both sides. And well, once you hit that larger chest size, it is possible to attain that perfect summer body. So, here’s a guide on the various chest dumbbell workouts and what are some of the chest workouts at home with dumbbells that you can easily do.
Unlike those large muscle groups present in your legs and arms, the chest muscles are quite simple to understand. When talking about the chest or pecs there is a reference provided to a single muscle called the pectoralis major. This muscle can further be divided into three bundles as follows:
Apart from the pectoralis major, there is a minor muscle underneath the muscle group called the pectoralis minor which does not take an active part in building up the chest muscles. However, if there’s an inflammation of the muscle, it is misunderstood to be shoulder pain. Hence understanding where the actual problem is will help cure the problem without having to focus on the wrong parts.
When working out with the dumbbell chest exercise, it is important that certain safety precautions need to be understood. Especially when you are lifting heavy dumbbells it is quite easy to injure yourself. When lifting such heavy dumbbells for dumbbell chest exercises it is important to feel comfortable both while lifting the dumbbells and also while laying them down on the floor. With proper guidance and technique, it is possible to pick up heavy dumbbells such that there are no injuries while carrying the dumbbells for chest exercises. The steps to follow can be provided as shown below:
To get that summer body and a larger chest size you might be curious to know what some of the best dumbbell chest exercises would help. So, for you, we have put out this list of the best dumbbell chest workouts out of which you can choose one of your choices.
If you’re quite new to dumbbells and have no idea how to start with this workout then you can start off with two simple workout moves that will help you prepare for your advanced levels. You can either do this chest workout for beginners while taking part in an upper body day workout or a full body workout.
To complete the push-up, the steps provided below can be followed:
Do 2 sets of these pushups until you feel tired.
The incline fly press is the best dumbbell chest workout that targets the upper chest muscles. It also provides great pecs unlike those obtained when doing a bench press. It is also one of the only chest workouts for beginners that will set a pace for better working out of chest muscles. To do the fly press the following steps can be noted:
Make sure you complete 2 to 3 sets of this chest dumbbell workout with at least 12 to 15 reps in each set.
If you have been consistently working out for 6 months then you might want to replace your chest day with the following best dumbbell chest exercises for intermediates. You can also include these alongside your chest routine for that extra workout. Choose weights that will allow you to complete the lowest number of sets provided below:
The slight incline press can be considered to be the best dumbbell chest workout, especially for intermediates, and performing 4 to 5 sets with 4 to 6 reps each will ensure great results.
Ensure you get 2 minutes of rest between two sets.
Press fly can be rated to be one of the best dumbbell exercises you’d want to consider to open up your chest muscles. To perform the exercise the following steps can be used:
Perform 2 to 3 sets with about 8 to 12 reps in each of the sets.
Ready to test your limits? Then these chest dumbbell workouts will be your companion, especially at an advanced level. Focusing on the declining press will be the main motive during the advanced level.
The Feet up slight decline dumbbell bench press can be considered to be one of the best dumbbell chest exercises that can be used by advanced-level gym enthusiasts. The step can be provided as follows:
Complete about 4 to 5 sets with 3 to 5 reps each.
Crush press also commonly known as the close grip dumbbell press is one of the exercises that is quite useful to establish great muscles for both the chest and triceps. The steps for this dumbbell chest workout can be provided as follows:
Complete 2 to 3 sets with about 12 to 15 reps in each of the sets.
A well-developed chest tends to be the centerpiece of a good summer body, however, the aesthetics itself need not be the motivating factor. Keeping consistency while performing the chest workout at home with dumbbells also comes along with some great advantages such as follows:
Performing chest dumbbell workouts tends to encourage both sides of the chest to develop evenly. The weights of each of the dumbbells being held in each hand tend to form the strength and coordination to even out which also serves as a way to manage injury risks while helping stave off plateaus.
Whenever you practice lower chest dumbbell exercises you indeed tend to work on your triceps and shoulders as well. Adding in an additional pressing stimulus will also help the triceps grow better which in turn also allows better movement of the triceps when you focus on working them out.
While training with dumbbells one needs to remain as stable as possible which is not the case when you work out using a machine. Training with barbells without actually having proper shoulder stability may lead to injuries. It is hence recommended to use dumbbells for improving shoulder stability.
Warming up before performing the actual dumbbell chest workouts is important as it helps the muscles to open up for better movement. Warming up the muscles on the shoulders, pecs, and back will be an excellent way to improve the overall chest dumbbell workouts. One of the basic ways to mobilize the shoulder muscles would be to perform band pull apart or to perform shoulder rotations. To perform band pull aparts you can follow the steps provided below:
Alongside band pull-aparts, there can also be the inclusion of bottoms-up kettlebell pressing or single-arm dumbbell chest exercises that provides a great way to cue stability of the shoulders. Cuing stability becomes quite important before performing your main exercise as it allows the dumbbells to not drift away or cause any injury.
Dumbbells serves as one of the means to complete the chest workouts however they can also serve as one of the sections of your body-building plan. Whether you’d like to build your strength or develop your overall physique or even improve your stability, the dumbbells are one of the best workouts that can be considered. If you are worried about not getting a bench to get your chest dumbbell workouts done, you can also opt for dumbbell chest workouts without a bench that is easy and can be done even at home.
Working out your chest every day will not help you grow. It affects oppositely. You must provide enough time for your muscles to rest and repair after each workout.
While dumbbells might seem as effective as barbells, it is sure a great way to build your chest.
In order to give complete rest to your chest muscles to recover you need at least 24 to 48 hours or in short you will need to provide rest of about 2 to 3 days between chest workouts.
When you join our subscribe list, you get access to the best of sports inspiration, tips, stories and more to practice your sport. Just One Digest Per Month (Promise)
Please subscribe here