The BEST Dumbbell Exercises - CHEST EDITION!

  • Am Vor 3 Monate

    ATHLEAN-X™ATHLEAN-X™

    Dauer: 13:57

    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.
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ATHLEAN-X™
ATHLEAN-X™

*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!  https://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…

Vor 3 Monate
Muhammad Shaheer
Muhammad Shaheer

Sir please do tell about the reachable diet for muscle gaining

Vor Monat
Brad Serafin
Brad Serafin

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

Vor Monat
Mercury
Mercury

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

Vor Monat
Owll. Jde
Owll. Jde

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

Vor Monat
Casey Fand
Casey Fand

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

Vor 2 Monate
PJ
PJ

If someone "only has dumbbells" maybe they don't have a dip/chinup bar. Nice to have that 'other option' but it'd sure be nice to make sure every exercise type/category has a 'just dumbbells and floor' option.

Vor Tag
Just Kidding
Just Kidding

you expect me to have a dip bar and not a bench press

Vor Tag
James Ford
James Ford

This is perfect I got both of those objects in my house

Vor Tag
James Hyde
James Hyde

I don't own a set of dumbells but I excerise using my own body weight, resistance bands and jump rope but I'd like to get a set of dumbells. I have no idea what weight I should get as I haven't lifted before, so I don't know what my one rep max is. What would you recommend for someone starting out that weighs 70 kg (154 lbs) and stands at 5 foot 8?

Vor 3 Tage
DaveD1868
DaveD1868

James Hyde, you can try something like PowerBlocks that are adjustable. But they're expensive.

Vor 2 Tage
TheKelju
TheKelju

Hey, I know this is an old video, but a question.I'm using dumbbells for my chest for 2 reason. I'm a beginner and for safety as I usually train late hours so I don't have a spotter, so safety. What am I losing when not doing a barbell lift? I'm using now 16KG dumbbels, so adding a 2,5kg to a 20kg bar if I were to almost match the weight. In my head I'm using as a beginner all the muscles required to lift it so most benefit..?

Vor 4 Tage
Your Loneliness
Your Loneliness

Yh all this time I haven't been working chest, i hate and love his videos, I always leave like I'm a part timer to working out.

Vor 5 Tage
KETOBOBOMB
KETOBOBOMB

Yes!!!!!! I have "just dumbbells" at my gym. Thank you!!!!!!!!! Taking this to the gym in the morning.

Vor 5 Tage
David K
David K

Only a real man isn't afraid to post a work out video using a pink dog leash. Boo-yah!

Vor 7 Tage
Broke Brothers
Broke Brothers

Make a new video on mindset!!!

Vor 7 Tage
laxman thakur
laxman thakur

Jeff you are the best

Vor 7 Tage
Andrew Young
Andrew Young

Love this series!

Vor 8 Tage
ups kc
ups kc

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

Vor 11 Tage
MSN
MSN

blabbers a lot

Vor 12 Tage
Jack S
Jack S

Top 5 reasons eating protein is killing your gains

Vor 13 Tage
Len Xiang
Len Xiang

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

Vor 14 Tage
Žilvinas Žilinskas
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

Vor 16 Tage
Dugi Devet
Dugi Devet

His biceps is very short...

Vor 16 Tage
Shan Satish
Shan Satish

gora r always blah blah

Vor 17 Tage
ulysses welch
ulysses welch

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

Vor 17 Tage
07JoeT
07JoeT

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

Vor 19 Tage
Rajat Thakur
Rajat Thakur

Why the shirt on???

Vor 20 Tage
TURUNCU BARAKA
TURUNCU BARAKA

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?

Vor 21 Tag
Jay Lee
Jay Lee

I hit the roof

Vor 22 Tage
Robert Bianco
Robert Bianco

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)?

Vor 22 Tage
everan chetty
everan chetty

awesome info

Vor 22 Tage
Charles Parker
Charles Parker

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

Vor 23 Tage
Gunnar Horpestad
Gunnar Horpestad

Fix your ears

Vor 24 Tage
Lamar G.
Lamar G.

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

Vor 25 Tage
Shailendra Vishwakarma
Shailendra Vishwakarma

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

Vor 25 Tage
Jua n
Jua n

Shailendra Vishwakarma u know what, that’s smart

Vor 25 Tage
Shailendra Vishwakarma
Shailendra Vishwakarma

@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.

Vor 25 Tage
Jua n
Jua n

Shailendra Vishwakarma Bruh u literally copy and pasted

Vor 25 Tage
Salman Sayyed
Salman Sayyed

Nice

Vor 26 Tage
Jeremiah Diaz
Jeremiah Diaz

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

Vor 27 Tage
mirko panichi
mirko panichi

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...

Vor 9 Tage
Grzybek Lampucerek
Grzybek Lampucerek

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...

Vor 27 Tage
Blaze1 JC
Blaze1 JC

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

Vor 27 Tage
mariglen plashniku
mariglen plashniku

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

Vor 28 Tage
Joe Cutshaw
Joe Cutshaw

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 YouTube!

Vor 28 Tage
tyler williams
tyler williams

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

Vor 28 Tage
Darryl Anderson
Darryl Anderson

So at 2:44 if i don’t have a barbell I’m supposed to have a dip machine 0_0?

Vor 29 Tage
Tech Set Studios
Tech Set Studios

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

Vor Monat
Robert Maxwell III
Robert Maxwell III

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.

Vor Monat
Best Gamer
Best Gamer

5:38

Vor Monat
Adam Olds
Adam Olds

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

Vor Monat
E P
E P

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!

Vor Monat
Albert Kofie
Albert Kofie

Why the f**k is he screaming

Vor Monat
Leo Blanc
Leo Blanc

A dog leash? This guy is a genius

Vor Monat
joseph vega
joseph vega

nobody: his eyebrows: / \

Vor Monat
Prime Fuzion
Prime Fuzion

Funny .. 🤥

Vor Monat
jason vorhees
jason vorhees

raider nation

Vor Monat
Patrick Gatt
Patrick Gatt

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

Vor Monat
Sean Thomas
Sean Thomas

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.

Vor Monat
Orlando Freytes
Orlando Freytes

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.

Vor Monat

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