The BEST Dumbbell Exercises - CHEST EDITION!

  • Am Vor year

    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 year
Doctor Pressure
Doctor Pressure

ATHLEAN-X™ Thanks this was very helpful during these times.

Vor Tag
Alexander Devine
Alexander Devine

Jeff could you please donate a bench and a couple of dumbbells so I could get started!

Vor 12 Tage
Baby Ben
Baby Ben

I’m just starting my training. I’ve absorbed so much fitness information over the last several months. Can you walk us through concentric vs eccentric movements? It almost seems like most of the growth and benefits are experienced from eccentric movements. What would happen if I were to use significantly more weights, and have a spotter assist by lifting around 75% of each concentric movement? More eccentric reps under much greater loads for significantly more time under tension. From the studies I have seen, most, if not all, of muscle growth is experienced from eccentric movement. Is there anything to it?

Vor 13 Tage
Chris shinholster
Chris shinholster

ATHLEAN-X™ I’m truck driver without a lot of options But I got a resistance band and buying dumb bells tomorrow.... I need a workout plan

Vor Monat
Darrel Greene
Darrel Greene

You Sir are a God sent in these home workout days, thank you :)

Vor Monat
Jonny
Jonny

4:42 Jeff Cavalier here with 10 reasons why the roof is killing your gains!

Vor 12 Stunden
Richacha praca
Richacha praca

9:28 to hear jeff's voice crack

Vor 14 Stunden
Damien Quintal
Damien Quintal

this man got me jacked

Vor Tag
RailRoad Dog
RailRoad Dog

jeff i work out a lot but I have a gap between my pecks can everyone close this gap or is it genetic thing? big fan keep up the good work bro

Vor 2 Tage
OneSneakyBoi
OneSneakyBoi

5:40

Vor 2 Tage
Gasim Basin
Gasim Basin

I hit the roof

Vor 2 Tage
joan
joan

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 4 Tage
Skeet's Hockey&Skateboarding
Skeet's Hockey&Skateboarding

6:57 12:14

Vor 4 Tage
ChiTownOG 23
ChiTownOG 23

Ok ik this is an old video but, when I perform the exercise at 10:10 my arms begin to feel tingly. Is this due to my peck minor already shrinking? And should I continue to do this exercise. Someone please get back to me.

Vor 4 Tage
burton brown
burton brown

The shoulder trick looks helpful for me, gonna try it today, along with some twisty pushups, and those stand up dumbell lifts off the bench fr. Thank you for the knowledge!

Vor 6 Tage
Kevin Qualls
Kevin Qualls

What if you had only one particular weight of dumbbells 💪 then you can’t progressively overload how would you handle that

Vor 6 Tage
Avi Cruz
Avi Cruz

11:22 , McGregor should do it lmao his shi clean tho

Vor 6 Tage
Oscar Portocarrero
Oscar Portocarrero

zzzzzzzzzzzzzzzzzzzzzzz talk talk talk talk

Vor 7 Tage
🔛🔝🔜
🔛🔝🔜

5:34

Vor 7 Tage
megamind
megamind

any workouts to make my head any more stronger/bigger?

Vor 7 Tage
payd doos
payd doos

Exercising is so addicting especially when you can create your own style or variation of a basic form. It's just like martial arts.

Vor 8 Tage
Qrk- Velkz
Qrk- Velkz

I’m 12 so can u make a vid for teens my age because I’m 12 with a six pack and I’m jut starting young

Vor 8 Tage
Sylvius Hieronymus Asparagus
Sylvius Hieronymus Asparagus

man shut the fuck up and show the technique my fucking god

Vor 10 Tage
Jackie L
Jackie L

12:54

Vor 11 Tage
alufarms ,
alufarms ,

Wo kasa oooo

Vor 11 Tage
Sparsh Sharma
Sparsh Sharma

Thnks bro

Vor 11 Tage
lipos
lipos

05:40

Vor 12 Tage
Mazen Hamad
Mazen Hamad

Do you really have to lecture when your aim is to give the best exercise for something. Always beneficial, but hopefully less lecturing in the future, or just choose the video titles wisely.

Vor 12 Tage
Cesar Bagel
Cesar Bagel

Then the weight hits u in the head for the new people starting out

Vor 12 Tage
Charlie Coronado
Charlie Coronado

I need to figure out how to get rid of my gynecomastia.. I used to be fit in the Marines and I still had a gynecomastia, how do I get rid of it... and now I cant even do sit ups because my tailbone sits on the floor, I am such a mess.

Vor 12 Tage
kenan mass
kenan mass

I love Jeff Jeff I love you

Vor 13 Tage
MyAlternateMe SwordOfTheForest
MyAlternateMe SwordOfTheForest

You're the man, thanks.

Vor 14 Tage
Daniel Hunt
Daniel Hunt

Yeah, I'm drinking a beer while I watch this... but I did work hard today ( I burn 15 cords of wood/year heating house & water), and I am learning a lot of good tips to implement in my weight training (my goal of which is just to maintain my fitness & health as long a Father Time will let me).

Vor 16 Tage
HeWhoHasTheSon
HeWhoHasTheSon

This video is GOLD!!! Thanks Jeff!!

Vor 16 Tage
Serkan Tan
Serkan Tan

so how should I put them in my regular workout? All of them or best fit to me?

Vor 17 Tage
Aspix
Aspix

is it weird that i do legs for a month then go to Arms it's really insufficent but my chest is tiny but my arms are too big

Vor 17 Tage
Aspix
Aspix

@maguire 11 my biceps are thin but not thick what exercise would be of benefit, thanks for that also.

Vor 16 Tage
maguire 11
maguire 11

Aspix u should be doing each muscle group 2x a week instead of just for a while month I order to prevent over training

Vor 16 Tage
ToT parkour
ToT parkour

2:24

Vor 17 Tage
clerp
clerp

"HERE'S A SIMPLE EFFECTIVE 10 MINUTE WORKOUT YOU CAN DO IN SPACE" "BUT I CAN'T BREATHE IN SPACE" "NO EXCUSES"

Vor 20 Tage
FORZZASICILIA
FORZZASICILIA

Thank you I will try this in the weights I have at home.

Vor 20 Tage
Waseem Muhtaseb
Waseem Muhtaseb

I’ve said it before I’ll say it again u are awesome Jeff cavalier

Vor 20 Tage
Jeff
Jeff

Antonio Brown.... 🤔

Vor 22 Tage
Tevi Craig
Tevi Craig

You talk too much..

Vor 22 Tage
jaydahusk
jaydahusk

been doing his workouts for a while and i’m in the best shape bc of it🙌🏾

Vor 23 Tage
Nritya Rati
Nritya Rati

Talks alot 🤔😒

Vor 24 Tage
Yasir Iqbal
Yasir Iqbal

✌🏻✌🏻🖕🖕🖕

Vor 24 Tage
VALLEY breed
VALLEY breed

Talk too much bruh just get to the point

Vor 25 Tage
John Cavaliere
John Cavaliere

Bro I just found my cousin

Vor 25 Tage
The Bull
The Bull

Why would I care about doing exercises with only dumbbells if I also had a dip machine and a bench? The point of doing workouts for me with only dumbbells is that I don't have those things.

Vor 26 Tage
Crippy Cooke
Crippy Cooke

I can look up any exercise with any random equipment and Jeff has covered it. Perfect guy for lockdown workouts.

Vor 26 Tage
Ruzzix Prod.
Ruzzix Prod.

I feel more tension in my arms while doing this? Is this normal...

Vor 26 Tage
Ruzzix Prod.
Ruzzix Prod.

@William J Priest well, both, but not my chest

Vor 25 Tage
William J Priest
William J Priest

Which one?

Vor 25 Tage
Ciánoneill
Ciánoneill

9.99 MIL!

Vor 28 Tage
Quantum Decoherence
Quantum Decoherence

My gym closed and I have no dumbbells.

Vor 28 Tage
Nishant Ingle
Nishant Ingle

Soon ATHLEAN-X will reach 1 crore subs !!!

Vor 29 Tage
Aztec Driver2
Aztec Driver2

Talk less and show more bra common

Vor 29 Tage
Bennie Miera
Bennie Miera

You talk to much......

Vor 29 Tage
Rafiq Kerimli
Rafiq Kerimli

Coronavirus brought me here

Vor 29 Tage
rxckzy.
rxckzy.

jus a 13 year old tryna get buff during quarantine 🤷🏾‍♂️

Vor Monat
Pablo Cid
Pablo Cid

Has anyone noticed how Jeff's favourite exercises usually involve dog leashes!?

Vor Monat
Ramo Khan
Ramo Khan

Awesome video. Exactly what I was looking for as I only use dumbels with a bench in bedroom.

Vor Monat
Berosar
Berosar

10:41 my brain during a test

Vor Monat
Alexander Y. Guk
Alexander Y. Guk

Jeff, please help me to find your video with shoulders dumbbell workout where the Exercise #2 DB BUTTERFLY RAISE. Just lost the link to it in YouTube. Appreciate your programs! All the best from Russia!

Vor Monat
MrLarrend
MrLarrend

Me waking up at 6am: okay before i work out today, i wanna watch athleanx tutorials. Me at 9pm: still watching

Vor Monat
Dieu Donnee Laryea
Dieu Donnee Laryea

For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn't that amazing!?

Vor Monat
Margarita Cornado
Margarita Cornado

Hey I have a dog leash

Vor Monat
28Vippi
28Vippi

Hey.. while doing these exercises, I felt more of pressure on front side of the shoulder. Is it fine? I wasn't doing heavy weight.

Vor Monat
Langphong Wennyei
Langphong Wennyei

next time please talk less..

Vor Monat
Luka Khim
Luka Khim

When you're so ripped even your neck is jacked

Vor Monat
James Huddleston
James Huddleston

Bruh, I don’t have a barbell but the first exercise requires a dip bar. Come on Jeff.

Vor Monat
Hamza Kamal
Hamza Kamal

Hi Jeff, i only have 15 lb dumbells during the lock down. Can the 15 lb dumbells still be effective?

Vor Monat
Xak D
Xak D

Best dumbbell(+bench/foam roller/dip bars) exercises lol

Vor Monat
Rick
Rick

Can anyone explain why you would add the 'total body' variation to your training day, when you're training like 1 or 2 muscle groups a day? I doubt whether i should do the total body option or not in these Dumbbell editions.

Vor Monat
HypnoticPsychic87
HypnoticPsychic87

I have dislocated my shoulder and it's been a year, do you think I should try these exercise or it can cause too much stress on my shoulder?

Vor Monat
d e a t h w a l k
d e a t h w a l k

Dawg stop yelling

Vor Monat
Antonio Law
Antonio Law

I can’t watch ur vids coz ur ugly

Vor Monat
lulzmoose
lulzmoose

that uvc raise looks killer. def going to try to incorporate that into my workouts now.

Vor Monat
Beth bethany
Beth bethany

Great video and workout

Vor Monat
Red Kapo
Red Kapo

So I have a lot of chest fat but I got muscles

Vor Monat
Charles Rump
Charles Rump

I'm here because I can't put any pressure on my left hand because of a ganglion cyst. Can't do push-ups or bench press.

Vor Monat
Nikhil Thokal
Nikhil Thokal

12:30

Vor Monat
DPOWER FITGERALD
DPOWER FITGERALD

Self Mastery is always in ones grasp! Thank you!

Vor Monat
drevu
drevu

The shirt... It’s a code... an nhentai code.....

Vor Monat
mervyn etienne
mervyn etienne

Excellent delivery

Vor Monat
Imnotopeningthedoor 360
Imnotopeningthedoor 360

Everybody talking about they have to workout at home cause of the Corona but I always workout at home

Vor Monat
Imnotopeningthedoor 360
Imnotopeningthedoor 360

Ay fr tho

Vor Monat
tinku 007
tinku 007

Every video you speak to too much man

Vor Monat

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