The BEST Dumbbell Exercises - CHEST EDITION!

  • Am Vor 50 years

    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.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - de-film.com/us/jdcav24

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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 28 Tage
alexandre fal
alexandre fal

Subtitula este video jeff

Vor 13 Tage
Casey Fand
Casey Fand

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

Vor 22 Tage
Dulk9
Dulk9

Damn You. I did that and I got Jessie.

Vor 24 Tage
drewdatification
drewdatification

Way late but I liked anyway LoL

Vor 24 Tage
Tony Joe
Tony Joe

Please make a proper clean and jerk video jeff.. I would certainly like to add that to my work out..

Vor 25 Tage
Uma Naskar
Uma Naskar

This video is informative and nice I also write an article about Chest Workout For Men You can also chake it https://www.thefitnessthrive.com/2019/05/chest-workout-for-men-10-best-chest-exercises-for-building-muscle-at-home.html

Vor Stunde
Jim Cox
Jim Cox

Hi Jeff I really like your "The Best Dumbbell Exercises" series. Is there a Back edition?

Vor 3 Stunden
marc klita
marc klita

what he said.

Vor 4 Stunden
Trevor Parry
Trevor Parry

.

Vor 4 Stunden
Adam Ezouini
Adam Ezouini

Can you make a video about the first time worckout in the gym

Vor 5 Stunden
Roger Tesso
Roger Tesso

I really appreciate these dumbbell exercise videos. I work on towboats where we are very limited on equipment and majority of us captains become over weight and have health issues due to lack of exercise and nutrition. So I truly appreciate these videos

Vor 11 Stunden
codsam25
codsam25

What would i do without athlean!! Best wholesome content that focuses on educating not shoving promotions down our throat!

Vor 16 Stunden
Ryu Hadouken
Ryu Hadouken

I’ve been watching Jeff’s videos for years and I love how the end always reminds me of a benediction at the end of church.

Vor Tag
Prince Khapra
Prince Khapra

Good 1

Vor Tag
aousaous65
aousaous65

Cool experience

Vor Tag
DsiakMondala
DsiakMondala

I really need extra training on my chest and I only have dumbells at home. thanks man.

Vor Tag
e2dd
e2dd

Love it dude but can you just get to the fucking excercises. Thanks!

Vor 2 Tage
Roger Bee
Roger Bee

get to the freakin point already!

Vor 2 Tage
Kyle Elbaz
Kyle Elbaz

I don’t think I have the courage to do the dumbbell press up in a public gym 😂

Vor 3 Tage
zakaria migeto
zakaria migeto

this guy is my favs...ur a pro bro....u literary tought me how to workout

Vor 3 Tage
Matt Black
Matt Black

Any good foam rollers to recommend? I'm in need! 😎

Vor 3 Tage
Ras Alghul
Ras Alghul

Such a great video with very intelligent ideas

Vor 3 Tage
Shawn Peterson
Shawn Peterson

I've been lifting for 10 years now, and I have never thought of these exercises or heard of them anywhere else. amazing information and I'm excited to try some of these out today on my chest and arm day training. Thank you

Vor 5 Tage
Chidambara Krishnan
Chidambara Krishnan

I live in a remote town in India and the gym in the next city is a difficult commute for doing everyday. Is it possible to get good results by working out home with just dumbbells and a bench or any machine is needed ?

Vor 5 Tage
Wasim Babili
Wasim Babili

Thank you for what you do man!!

Vor 5 Tage
Henri Fischer
Henri Fischer

I train with bands and found enough exercises for legs, biceps and triceps that make me really feel the intended muscles and I can follow all the way to fail. But I'm struggling to find either good exercises or good form for my chest (band low, middle and high, moving arm across chest). Isolating those muscles - feeling them strain - doesn't seem to work, as a result I can't train up to failure and end the sets because I'm out of breath/exhausted/tired. Not trying to get "big", only firm and mostly fit. Should I change to using dumbbells?

Vor 7 Tage
Ravana the villain
Ravana the villain

does masturbation effects the gain? please replay fast

Vor 7 Tage
Hentai haven -chan
Hentai haven -chan

Can i gow with light weights but has tension

Vor 7 Tage
Taylor Erwin
Taylor Erwin

DB video for back

Vor 8 Tage
Big Fish
Big Fish

Weighted Dips Dumbell Tap Pushups Floor Flys Bench Press Ladders Bench Press Ups Pectoris Minor Stretch UCV Raise

Vor 8 Tage
Rathernot Disclose
Rathernot Disclose

Getting some sound absorbing foam for your gym would eliminate a lot of that echo you get in your videos. Not really a big deal, but in case you care...

Vor 8 Tage
Radioactive Dino
Radioactive Dino

I enjoy watching your videos and learning new information on lifting. I have a question though, what do I do to work the lower portion of my chest if I have nothing to do dips on?

Vor 8 Tage
Sean
Sean

Ok thanks

Vor 8 Tage
Vishal Kumar
Vishal Kumar

Fuck 🤣

Vor 10 Tage
Ferrari King
Ferrari King

Wish I saw this before I bought a weight belt

Vor 11 Tage
James Shaw
James Shaw

Can you cover all the muscle groups please these are really helpful as sometimes my gyms too busy to get on the benches and racks

Vor 11 Tage
T Quinata
T Quinata

Question of the day: I have very high metabolism & it’s hard for me to gain. I’m currently lifting heavy & could use some help before I hurt myself in this process. I’m trying to build/gain muscle. My question to you is what is your best advice for me to put to use for a high metabolism individual ? Lmk

Vor 12 Tage
Brandon Carroll
Brandon Carroll

*wife walks in on me using my muscle marker*. What the hell...?! Me: Jeff told me to...😬

Vor 13 Tage
Chunkkrink
Chunkkrink

Jeff, ive seen youtubers said u can target inner/outer chest is that true?

Vor 13 Tage
Robin w
Robin w

Chunkkrink different for everybody. In reality you just gotta go heavier and load. Accessory stuff like chest flys help some people. But not everyone , just experiment! In my case I just had to progressively load flat barbell AND dumbbell, and progressively load incline barbell AND dumbbell. Good luck

Vor 13 Tage
EpicWarframeNinjaPVP
EpicWarframeNinjaPVP

Nice, the corrective exercise seems lit

Vor 13 Tage
Angelo Garcia
Angelo Garcia

Can you do back, arms and legs dumbbell edition soon!

Vor 13 Tage
Souxz
Souxz

I started working out..anyone that wants to know how I turned out if you're reading this in the future, comment

Vor 13 Tage
DoraTheNinja
DoraTheNinja

I must be the only person who can bench more with dumbbells ?

Vor 13 Tage
Joseph Valencia
Joseph Valencia

Jeff can you make a series of videos that focus on a specific muscles group but using dumbells

Vor 13 Tage
Raaj Jana
Raaj Jana

sir tell me best workout for wider lower chest...

Vor 13 Tage
Tom Seward
Tom Seward

Get to the point! You love to run that mouth.

Vor 13 Tage
Andrea Dumbulwewa
Andrea Dumbulwewa

Can I do a bench press up on a a decline bench? Is it the same?

Vor 14 Tage
Terius Zúñiga
Terius Zúñiga

*diPs*

Vor 14 Tage
Terius Zúñiga
Terius Zúñiga

He's the evolution of Ross

Vor 14 Tage
jason kruse
jason kruse

Can that "ladder" technique you use work with any exercise? I'm seeing very different ladder routines from what you talk about on other sites.

Vor 14 Tage
Mike Daciuk
Mike Daciuk

Great content Jeff. You always explain each exercise so well.

Vor 14 Tage
What is this?
What is this?

So are we supposed to do all of the excercises

Vor 14 Tage
Blake Brooks
Blake Brooks

“ I taught Jeff how make his first gains” - TK

Vor 14 Tage
VLAD THE IMPALER
VLAD THE IMPALER

weighted dips are bad for shoulders.

Vor 15 Tage
03miggins
03miggins

Jeffs voice is in my head while i train

Vor 15 Tage
ruberu1000
ruberu1000

What the turkish get up?

Vor 15 Tage
Jasper Bergman
Jasper Bergman

nice

Vor 17 Tage
Hassan Meer
Hassan Meer

Hi, Please make a video for diet

Vor 17 Tage
Yevgeni Duvenage
Yevgeni Duvenage

Hey, guys. Does anybody know if Jeff Athlean-X has any videos on ECU Subluxation? I've been trying to get mine solved for a long, long time, but without full success yet, and surely an expert like Jeff would help awesomely with this.

Vor 17 Tage
Braian Chozas
Braian Chozas

Using the same principle of mechanically dropping a rep like that concentric floor press to eccentric fly could it be apply to create a triceps variation with the same porpoise? Like a concentric press to an eccentric skullcrusher?

Vor 17 Tage
FlexwithTey
FlexwithTey

💪🏾💪🏾💪🏾This was very helpful for me and my workouts...Thanks💪🏾💪🏾

Vor 17 Tage
Starr Fenner
Starr Fenner

I have enjoied your videos and they have inspired me a lot. I have gynecomastia am over weight and old. I was quite massive when younger but still had chest issues. Guys would tell me to stop doing chest exercises because I have overdeveloped my chest. the muscle gets bigger but the gland under the skin still sticks out. My upper chest would stick out more than the gland but the bulk was under the skin below the muscle. Is there a workout for chest that minimizes the look of the gland under the skin? Thank you for your great programs.

Vor 17 Tage
Mohammad Chaaban
Mohammad Chaaban

Push ups are killing your gains!!! .... *does push ups *

Vor 17 Tage
Humberto De La Cruz
Humberto De La Cruz

did you even see the video? no thats right

Vor 17 Tage
Yisroel oppen
Yisroel oppen

08:20 total body workout 🏋🏻‍♂️

Vor 18 Tage
Young Ditti
Young Ditti

Antonio Brown WOah! 2 of my heroes in one room

Vor 18 Tage
Uwe Hofmann
Uwe Hofmann

thx

Vor 18 Tage
Victor Galloway
Victor Galloway

I'm 40 and in the best shape of my life...always wanted to say that. Thanks Jeff!

Vor 18 Tage
Tang chueng khai
Tang chueng khai

when will we have leg edition?

Vor 18 Tage
Derek Irons
Derek Irons

YOU ROCK BROTHER! 💯 RESPECT N APPRECIATE YOU HELPING US ALL!

Vor 18 Tage
Crestie Waladazzxx
Crestie Waladazzxx

This info is most usefull

Vor 18 Tage
Timothy Verheyn Jr.
Timothy Verheyn Jr.

Hot

Vor 18 Tage
Steven Zak
Steven Zak

On the dumbbell ladder bench press, couldn't you, alternatively (instead of doing one rep, holding for a second, doing another rep, holding for two ...), do one rep, hold for 1 second, do TWO more reps, hold for 2, three more reps, hold for 3, etc.? I've done cable shrugs that way, and even with a fairly light weight, by the time I get to about rep 5, I'm fried.

Vor 18 Tage
Em Jay
Em Jay

It would be amazing to have you as a consultant to help US Army fix its ridiculous physical training test. God, its sad to see better talent on Youtube than what’s available to our Soldiers. God bless you, sir.

Vor 18 Tage
Mark Pedersen
Mark Pedersen

Please don't waste Jeff's talents with the federal government. I wouldn't want JC to become part of government waste and ineffeciency 😂

Vor 18 Tage
MrWashington Himself
MrWashington Himself

Lets be honest Jeff would have made a way more convincing Batman than Affleck

Vor 19 Tage
D Smith
D Smith

duh...hahahahah

Vor 14 Tage
HMortveit
HMortveit

what if i hit the roof?

Vor 19 Tage
James O'Grady
James O'Grady

Jeff Cavaliere is my God; I have no false idols before him

Vor 19 Tage
Mass Extinction
Mass Extinction

Train for speed 🕵️‍♀️ Snap it! https://www.youtube.com/watch?v=qeXLHs3tZec

Vor 19 Tage
noman ul haq Khan
noman ul haq Khan

Why am i watching this??i don’t even have chest or dumbbells.

Vor 19 Tage
adel mahdi
adel mahdi

nice

Vor 19 Tage
Bobby F
Bobby F

Never hit the roof when doing explosive push ups *Never Gonna Make It*

Vor 19 Tage
William Hough
William Hough

So glad I saw this video! The corrective exercise for the pec minor here is exactly what I am needing to build on. I’ve had a lot of shoulder and trapezius issues for almost 15 years now, it started well before that I’m sure. I’m learning a lot from your videos and working on putting your tips into practice. I’m seeing some good results but I know I can get more out of my time and your videos are helping me do that. Thanks, Jeff!

Vor 19 Tage
Maria Orcen
Maria Orcen

Dommage que c est pas traduit en français

Vor 19 Tage
IndependentTV
IndependentTV

1 like = 10 push-ups I’ll acc do it Let’s see how many I have to do

Vor 20 Tage
rior247
rior247

Wonder what he’d look like on steroids 🙈

Vor 20 Tage
Jonah ware
Jonah ware

I'm glad you stayed consistent with your last video in regards to the bench fly! I was ready to go off

Vor 20 Tage
Kalevi K
Kalevi K

I'm thinking about trying the dip with added weights, one question though. Does the dog leash have to be pink?

Vor 20 Tage
Zachary Hayes Sr
Zachary Hayes Sr

To much Talking....Get to the point..

Vor 20 Tage
Dinosaur4jr
Dinosaur4jr

I love these dumbell video's

Vor 20 Tage
Mario Daniele
Mario Daniele

Amazing as ever

Vor 20 Tage
dave purkess
dave purkess

How can I burn fat free tomorrow my chest to make it lean and lift up. I have fat and it sags

Vor 20 Tage
Mysterious Stranger
Mysterious Stranger

Why is the fridge in the background empty? Lol

Vor 20 Tage
Zerius B
Zerius B

The dips tip was right on time

Vor 20 Tage
Cool Kid vids
Cool Kid vids

Hey Jeff!! You've never covered or said anything about Turkish Get up. I thought it was a good functional move.

Vor 20 Tage
Casey Sanders
Casey Sanders

Instructions unclear, have hole in roof

Vor 20 Tage
TheRandomSpark
TheRandomSpark

I clicked on this thinking it would show me how to make my left tit blue I am verry disapointed. Nice workout tho.

Vor 20 Tage
Mark Kim
Mark Kim

Jeff is the Pope of the Church of Iron

Vor 20 Tage
George Torbinski Limbach
George Torbinski Limbach

Jeff did not wear puma pants!

Vor 21 Tag
Melanie Holzman
Melanie Holzman

I love your series. Maybe consider series of specialty exercises for sports like golfing, skiing, ... an idea. Great work!

Vor 21 Tag
Follow the howl
Follow the howl

Strange examples lol

Vor 2 Tage
jacesaces15
jacesaces15

I can Dumbbell bench press 110 in each hand, but i cant Barbell bench press more than 200. I must be doing something wrong on the regular bench press, right? i feel like i shouldn't be able to do more with the dumbbells.

Vor 21 Tag
Jo Hbhh
Jo Hbhh

Booooooooooooo

Vor 21 Tag
Tommy O'Brian
Tommy O'Brian

I weight 85-92 lbs, I have been training for 12 years and I have had plateaus before but my overall goal at the start, when I weighed a good 110 lbs @ the age of 14 y.o., was to get a good physique. As years' went on and the fitness ind. got so called "bigger" as the trends went on, there were less how to bulk videos for skinny guys/hardgainers/etc. and more how to cut videos, but I don't need to cut and there are far too many videos on how to do so. I need some advice for how to bulk with a fast metabolism and a hard to put on muscle and strength videos. If you can do some bulking videos that would be awesome

Vor 21 Tag
Gopal Dhyani
Gopal Dhyani

Hey man show some strong home exercise. And some diet plan to for working people.

Vor 21 Tag
Steven Alvarez
Steven Alvarez

Why o why have I never thought of the dog leash for weighted dips at home...pure genius!

Vor 21 Tag
George Morris
George Morris

i did 1 push up this MORNING!! I'm ready 4 the beach & a 40🍺🍺🍺🍺

Vor 21 Tag

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