Chest Workout
Yep, that's right. However, despite the determination, not many people manage to develop this muscle group to its full potential. The most frequent reason behind the pectoral crisis is the poor muscle-nerve connection, i.e. the inability to feel this muscle group working during the execution of the exercise. This can be the case with many barbell bench presses, resulting in poor muscle activation and poor pectoral growth. If you sound familiar, read on and find out how to break the mold with the best dumbbell chest exercises and finally fill those t-shirts.
1. The Chest and Its Muscles
Compared to muscle groups such as legs and shoulders, the pectoral muscles are relatively simple. When we talk about the chest or pectorals, we mean a single muscle, called the Pectoral.
The muscle in turn divides into three sections:
1) Clavicular Part (High Chest)
2) Sternal Part (Central Chest)
3) Costal part (lower chest)
Under the Pectoralis major is the less extensive Pectoralis major, which is not of much interest to the bulk of muscle growth, as it cannot be specifically stimulated with exercises.
However, inflammation of this muscle (tendonitis) is often confused with shoulder pain.
So, knowing where this difficult muscle group is we could save ourselves from complaining about something that isn't really a big deal ...
The anatomy of the Grand Pectoral highlights some important details:
? For one thing, it's a single muscle. Therefore, the volume of the chest training (number of sets) should be reasonable and should never exceed the volume of the seat on the back or legs. As a general rule, I wouldn't recommend more than 15 series in several chest sessions.
? Second, the horizontal placement of muscle fibers in the upper, middle, and lower chest bundle means that, anatomically, there is no "central chest". Many personal trainers complain of deficiencies in the development of the central part of the chest and try to find exercises that directly stimulate this area. The muscle fibers in the chest cannot contract vertically. For this reason There is no other way to stimulate the center of the chest so much other than to try to contract the pectorals as much as possible during all the exercises.
? Finally, the muscle bundles of the upper, middle and lower chest can also be stimulated with variations in the position of the arms in multiple exercises. This can be done by varying the angle of the flat bench during the thrusts and making it become:
- Inclined flat bench, which stimulates the high chest more.
- Horizontal flat bench, which stimulates the central part of the chest more.
- Piana Declinata bench, which stimulates the lower chest more.
2. How to Safely Lift the Handlebars
It is necessary to clarify the safety issue 100% ... Without creating unnecessary alarmism, before lifting heavy dumbbells with the intention of using thrust exercises for the chest, you should feel comfortable reaching the starting position with these weights and in being able to put them down safely, after the exercise.
Unlike the flat bench, you will not be able to lean the weight against a solid structure (such as the rack) or have someone to help you lift the weights high above your chest. Of course, you will say: "I can throw them". Do not get me wrong . .. you can also do this, but doing so could cause serious damage to you and your precious gym floor.
… So how do you get these dumbbells on top of you?
1) Grab a pair of dumbbells and sit on a bench, placing the dumbbells over the thighs. Make sure you have a firm grip and that your hands are facing each other.
2) Lie back on the bench and meanwhile bring the dumbbells up with a push of the thighs.
3) Bring the dumbbells over your chest, placing your feet on the ground.
4) Make sure that your chest is out, shoulders retracted (closed back) and your upper back and buttocks always touch the bench.
Once you are done with the set, simply perform all movements in reverse order and place the dumbbells on the ground.
Now, let's start looking at the exercises ...
The Best Dumbbell Chest Exercises
1. Flat Pushes with Dumbbells
This exercise is probably the most effective weightless movement for explosive pectoral development. Pushing with the dumbbells allows you to have a greater contraction, because you can bring both dumbbells together to the point of maximum contraction of the movement.
This exercise also allows for a wider range of motion than the barbell bench press. This is especially true for people with short arms and a large chest.
Starting position: Lie down on a bench and bring the dumbbells over your chest. Rotate your wrists so that your thumbs are facing each other (prone grip).
a) Place your arms in line with your shoulders and slightly bent elbows. Slowly pull your arms back and extend your elbows as far as you can.
b) Hold on for a second and use your chest to bring your arms up and close at the same time, as if drawing a triangle by making this movement. Do not allow the dumbbells to touch each other in the final part of the performance.
c) To have an excellent muscle contraction, turn your wrists out, with the thumbs pointed slightly upwards.
d) Contract your bibs to the maximum e hold muscle tension for 1-2 seconds.
Series and Reps: 3-5 x 12-10-8-6 rip. (Pyramid method of climbing with loads)
Useful advice
Using a very high load will reduce the range of motion, because given the large amount of cast iron in the dumbbells, you will not be able to bring them close in the final stage of the execution. However, if you do this exercise at the end of your session, you will be able to stimulate the muscles with less weight and a wider range of motion.
2. Flat Bench with Dumbbells and Wrist Rotation
This variation of the flat presses on the bench is an exercise that is not often seen, and that fully exploits the advantage of the non-fixed grip with the dumbbells.
The 180 ° rotation of the dumbbells during the movement helps to stimulate all the muscle groups of the Pectoralis major. Rotating the dumbbells will inevitably lead you to use less weight than classic flat thrusts. For this reason, you shouldn't focus on breaking your record in this exercise, but only on perfect muscle isolation.
Starting position: Lie down on a flat bench and bring the dumbbells over your chest. Rotate your elbows so that your little fingers are facing each other (supine grip).
a) Place your arms in line with your shoulders and bend your elbows slightly. Contract your chest and push the dumbbells against each other, forcing even more muscle contraction.
b) Slowly detach the dumbbells from each other, trying to keep your chest tight. Pull your arms back and straighten your elbows equally, as in the classic flat pushes with dumbbells.
c) As you bring the dumbbells down, slowly rotate your wrists, so that the wrists are facing each other (prone grip) at the lowest point of the movement.
d) Hold the tension for a moment and use your chest to lower your arms, again slowly rotating your wrists until you have a supine grip at the highest moment of the execution. At this point, contract your chest to the maximum and push the dumbbells at the same time. Maintain the contraction for 1-2 seconds.
Series and repetitions: 3 x 12-15 rip.
(in each set the reps should be reduced due to muscle fatigue; e.g. 15-14-13)
3. Tight Grip Flat Bench with Dumbbells
Do you want to explode your bibs?
The "tight grip" consists simply of squeezing both dumbbells against each other for the entire movement. The chest needs to be treated with strong horizontal (“attacking the dumbbells”) and vertical (pushing up the dumbbells) stresses. This allows for incredible muscle contraction and activation.
Starting position: Lie down on a bench and bring the dumbbells over your chest. Make sure that your palms are facing each other (neutral grip), along with the dumbbells. Line them up so that the weights touch.
a) Place your arms in line with your shoulders and bend your elbows slightly.
b) Contract your chest to the maximum, push the dumbbells against each other as hard as you can.
c) Maintain this "tight grip" under the dumbbells and about an inch from your chest.
d) Immediately raise the dumbbells and contract your chest to the maximum for one second.
Series and repetitions: 3-4 x 15 rip.
Useful advice
Using hex dumbbells makes this exercise easier, reducing the chance of the dumbbells sliding against each other and decreasing the likelihood of losing the "tight grip".
4. Crosses with Dumbbells
This exercise is the bread and butter of many chest training programs… and for good reason! Dumbbell crosses allow you to stimulate the muscle with intense stretching under load.
When done correctly, this exercise is perfect for finishing off your chest training session. However, the biggest mistake many beginners make is bringing the dumbbells too close together, which leads to a loss of muscle tension.
Starting position: Lie down on a bench and bring the dumbbells over your chest. Make sure your palms are facing each other (neutral grip)
a) Place your arms in line with your shoulders and bend your elbows slightly.
b) Slowly lower your arms, spreading them in an arc movement, until you feel the whole chest pulling (a little discomfort is normal, intense pain is not). As you gain elasticity, the range of motion, always safely, will become wider. Forcing too much will make you injured.
c) Keep the muscle stretched for a second e use your pectorals to bring your arms back, following the same arching motion you did previously. The angle of the elbows must remain constant and firm (move only the shoulders).
d) The dumbbells must not touch each other when they come close to each other, as this would cause a loss of muscle tension. Instead, fully contract your chest for a second, as if trying to bring your arms together with chest strength.
Series and Repetitions: 3 x 12 rip.
Useful advice
You can put more emphasis on the upper or lower part of the chest by varying the trajectory of the movement, bringing the arms high above the head to stimulate the clavicular fibers more. Instead, position your arms lower, below the breastbone, to recruit more rib fibers.
When trying the various angles, try to find a point where you can feel the pectorals working very well and the delts not working very well.
5. Pull Over with Handlebar
The Dumbbell Pull Over is often thought of as a back exercise rather than a chest exercise - both are true. The fundamental key that determines whether the front or back of the body is stimulated more is the bending of your arms and the range of motion. Both will be explained in the step-by-step guide.
Similar to dumbbell crosses, this exercise allows you to have an excellent muscle lengthening under load. In any case, it aims to stimulate the Grand Pectoral from a different angle, which makes it complementary to crosses.
Starting position: Place a dumbbell on a bench just off the edge. Extend your back on the bench so that your shoulder blades touch its surface.
Important: The neck must remain off the bench to prevent injury to the cervical area.
a) Place your feet on the ground, lower your hips and grab the dumbbell with both hands. Squeeze your palms around the inside of the cast iron disc. To make sure you have a firm grip, you can run your thumbs around the handlebar handle and your other fingers around the center of the handlebar.
b) Bring the dumbbell over your head, bend your elbows slightly (creating too much angle when bending your elbows will stimulate your back more) and contract your chest for a second.
c) Keeping your arms stiff, slowly lower the dumbbell behind your head until your arms are in line with your body. Hold the contraction for a second and rise, bringing the dumbbell back to the starting position, above your eyes.
d) Bringing the dumbbell back just before your forehead will stimulate your back more. Therefore contract your chest to the maximum and hold the tension for a second.
Series and repetitions: 3 x 12 rip.
Useful advice
You can perform this exercise in superset with the crosses, to form a deadly exercise combo to stretch your chest with weights. By doing this, you can train the muscle fibers from two different angles.
Dumbbell Chest Training Card
Below you will find an example of a chest workout plan, using only dumbbell exercises.
The first exercise is preceded by 3 warm-up sets, while the following exercises do not require additional sets to warm up. There are a total of 15 sets to do; each set must be performed non-collapsing (keep a 1-2 repetition margin), except for the second exercise.
A tip not to be forgotten
Dumbbells offer numerous advantages over a classic flat bench barbell. They guarantee a greater range of motion and more effective muscle activation; furthermore, the freedom to change grips during movement offers a unique benefit for the development of the pecs.
Try the Chest training program with dumbbells only and keep us updated on your muscle growth!
