The BEST Dumbbell Exercises - CHEST EDITION!

  • Published on Apr 21, 2019
  • 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.
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Comments • 2 506

    ATHLEAN-X™  9 months ago +940

    *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!
    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…

    • Gun Free Zones 4 Politicians Only!
      Gun Free Zones 4 Politicians Only! 4 months ago

      For total body.
      Turkish getup preset with a Dbl or Kbl press.

    • Steven Marcinkowski
      Steven Marcinkowski 6 months ago

      ATHLEAN-X™ I grew up a northern Illinois. Our version of a workout was dad telling us at 6 am that we're going out to cut firewood. Lol my brother and I were at odds w each other. We were gettin it. I have a terrible bench, however with a lack of pics we both acquired deadlift your videos. Body mechanics

    • Muhammad Shaheer
      Muhammad Shaheer 7 months ago

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin 7 months ago

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

    • Mercury
      Mercury 7 months ago

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

  • Steve Cohen
    Steve Cohen Day ago


  • Cameron Mahfouz
    Cameron Mahfouz 4 days ago

    I have a problem. I don’t feel the burn in my chest, I feel it in my arms

  • Jake Flem
    Jake Flem 4 days ago

    Who else noticed the clown in the video? 3:28

  • Alex Baum
    Alex Baum 4 days ago

    On a channel full of amazing videos, this ranks up there as one of the best for me. Jeff, the fact that you give such a huge wealth of knowledge away for free just to help people is amazing. You are a good man. Thank you.

  • The Prof
    The Prof 5 days ago

    The Power exercise here seems to fit better as the total body exercise as well, not the one given here.

  • DarthVaper \//\ Gaming

    Who else can’t afford anything other than dumbbells ?! 💀😂😂😂

  • Thor God of Thunder
    Thor God of Thunder 9 days ago

    *Only by watching this video i got muscles*

  • Alan Braswell
    Alan Braswell 10 days ago

    Dumbbells only.
    Then he says the flat bench dumbbell press is tricky.
    So he doesn't do the flat bench press.
    Then he shows dips. With no dumbbell. Then he shows a guy pushing a sled.
    Where's the fricking dumbbells?
    Oh they come in like
    six minutes into this video.

    I guess that someone that just has dumbbells watching this video is screwed.
    Jeff goes way to fast in this video.

  • TheD4rkseth
    TheD4rkseth 12 days ago

    i lost alot of weigth (gastryc bypass) i dunno how much i can use in dumbell without hurting me
    i wanan make the loose skin hard again

  • Clint Heusser
    Clint Heusser 12 days ago

    Thank you so much for making these dumbbell videos! Thats is all I have at home. But, What is the difference between power and strength?

  • Thomas Goaticus
    Thomas Goaticus 13 days ago +3

    "The rules are all we have is room for dumbells in these tips!" Goes on to use dip bar & sled.... bruh my broke ass only has 2 bricks duct taped to a stick of rebar.

  • Eze Thomas
    Eze Thomas 13 days ago

    What a big surprise, you never did pullover

  • Eesa Ali Saeed
    Eesa Ali Saeed 13 days ago

    I have recently subscribed to your you tube channel and seeing hours n hours of similar videos, I have come to a conclusion that you n your videos are alone at the way you explain n show how each exercise is are the benchmark level and I thank my lucky stars at discovering ATHLEAN X.....thanks for the insight “Guvnor”..🤝

  • Mitesh Raja
    Mitesh Raja 14 days ago

    Something strange and abit off when you see Jeff holding a pair of 5 pound dumbbells 😂

  • catsndogs98
    catsndogs98 14 days ago

    Where are the side chest memes

  • Alexthelitafツ
    Alexthelitafツ 16 days ago

    Am trying to get lean I hope I get lean as fast as posible

  • prince waqar
    prince waqar 18 days ago

    . in bodybuilding every single person discovered his Own Exersices

  • Landon Wurm
    Landon Wurm 23 days ago


  • danny dyer
    danny dyer 23 days ago +1

    I'm fat and only really here for the Jeff memes in the comments :)

  • Sandra Archie
    Sandra Archie 23 days ago


  • stdavis22
    stdavis22 23 days ago

    soooooo, do dips. got it

  • Limitless
    Limitless 23 days ago

    This whole Dumbbell series was outstanding! (liked'em all) Thank you so much!!

  • ZefSamurai
    ZefSamurai 28 days ago

    So if we can't bench you assume we can dip?

  • Prinse Ali
    Prinse Ali Month ago

    Prinse Ali Didn't

  • Ernesto Mongalo
    Ernesto Mongalo Month ago

    Can we use ankle weights as well for dips and pull ups? What is your opinion?

  • F
    F Month ago +3

    Screw google maps I could this dudes vains to tell where I am and where’s the nearest subway

  • Manuar Azam
    Manuar Azam Month ago

    Thankyou sir

  • Bruh Momento
    Bruh Momento Month ago

    I just want to get rid of my man titties.

  • Ljari Ljari
    Ljari Ljari Month ago

    7:14 u look like angel di maria

  • Ben Skyrme
    Ben Skyrme Month ago


  • Saibot Playz
    Saibot Playz Month ago

    Triceps next

  • Nathan Lu
    Nathan Lu Month ago

    how to build biceps: focus on your biceps
    how to build triceps: elongate biceps
    how to build chest: bring your biceps to midline
    how to build shoulders: bring biceps to ear
    how to build back: work it with biceps
    how to build legs: skip legs, work biceps

  • Cormac A
    Cormac A Month ago

    Do back?

  • wepush foru
    wepush foru Month ago

    Where can I get a T shirt like that ?

  • trevdog Bunkers
    trevdog Bunkers Month ago

    I’m finna get my chest back

  • star killer
    star killer Month ago

    Well i do not not have anything to do dips on

  • Adan Montes
    Adan Montes Month ago +2

    Mr jeff that I need to lift heavy to grow muscle

  • hurts toPee
    hurts toPee Month ago

    i clicked for blue tits.

    PXPI_GERA Month ago

    Best way to get strong thighs

  • Mahao
    Mahao Month ago

    Thanks a lot... I've been doing some of the mentioned, but now I know how to focus on the muscles to work on. I wasn't entirely doing them correctly. Hopefully my results will be speed up 👍🏽

  • FromBeToReality
    FromBeToReality Month ago

    THUMBS UP!!!
    then watch!

  • david jones
    david jones Month ago

    Pour ne pas se perdre dans le désert algérien il faut se munir d'un raymond

  • Luke Hansen
    Luke Hansen Month ago

    I dont have a bench at home

  • Gabe Rondon
    Gabe Rondon Month ago

    More subscribers than Joe Rogan= WON

  • Jake Butcher
    Jake Butcher Month ago

    What if I do eccentric with a lighter weight so I can get the full rep in, only I’m going to failure? Would this be as effective as a heavy weight and overloading the eccentric part of the lift only?

  • Sarah Chewning
    Sarah Chewning Month ago

    Please do us all a favor and accredit some of these videos for CEU credit. I know several of my fellow PT's, PTA's and ATC's use your material as a resource. I feel you could impact even more of us and ultimately clinical practice around the country this way. :-) Plus.... I really just want to get CEU credit for your engaging videos cause I'm going to watch them anyway. Help a girl out!

  • k k
    k k Month ago

    Plz make vedio abt sternum pain some therapy or some exercise to strengthen

  • Abdul Malik
    Abdul Malik Month ago +1

    I'm tired of seeing him pop up his chest is corny as hell look like he only work on it in videos

  • PapaPapaGolf1
    PapaPapaGolf1 2 months ago

    Hey Jeff hopefully this is ok or an easy way to get your permission!
    I created a Facebook group so that your following has a community to reach out to.

  • riotbomberX X
    riotbomberX X 2 months ago

    I dont have a Dog leash xD

  • Anthony
    Anthony 2 months ago

    Yeah keep talkin bro

  • Vedant Jhingran
    Vedant Jhingran 2 months ago

    Can any *swimmer* help me out?
    To execute an efficient arm stroke in any racing style (free style, breast stroke, butterfly, back stroke), internal rotation of shoulder is done.
    According to Jeff (therefore science), it is a sin.
    Is there any way out?

  • AxelGB
    AxelGB 2 months ago

    This video is helpful but a lot of it you are using equipment to dip and bench with that isnt dumbbells only :(

  • Josh B
    Josh B 2 months ago

    Weed helped with mind muslce connection and breathing for some reason, also focus. Well ifmt helps sometimes, other times it can make you tired.

  • Wylie Sanders
    Wylie Sanders 2 months ago

    Thank you Jeff

  • sacrificialgrace
    sacrificialgrace 2 months ago

    Jeff you will probably never see this but I just want to say that I love this series. I do have access to barbell, cable, and dumbbells, but I love the different variations that you introduced me to on this series. I watch all your videos and they are great too. On this one I especially liked the all body exercise, the push then stand up one.

  • Swordonator2048
    Swordonator2048 2 months ago

    With the floor bench presses my thumb gets pains close to the wrist

  • J Smith
    J Smith 2 months ago

    His throat at 9:16

  • Adam B
    Adam B 2 months ago

    Wtf was the last excersice. He was doing traps using his chest. I don't get it.