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.
    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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Comments • 2 302

    ATHLEAN-X™  5 months ago +852

    *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…

    • Bruce Ohr’s wife works for Fusion GPS
      Bruce Ohr’s wife works for Fusion GPS 15 days ago

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

    • Steven Marcinkowski
      Steven Marcinkowski Month 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 3 months ago

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin 3 months ago

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

    • Mercury
      Mercury 3 months ago

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

  • Felix35vega
    Felix35vega 2 days ago

    Shits confusing I’m leaving

  • Dell Jr
    Dell Jr 2 days ago

    Who was AB training for, it wasnt the Raiders.

  • Gary Yeomans
    Gary Yeomans 3 days ago

    hi Jc,
    what are your thoughts on so called meal replacement ie
    a lot of the reviews are obviously
    bias towards it being great or awful
    and give you cancer!!!!
    just wondered your thoughts on this.
    ps I eat real food!

  • Team Athl3t
    Team Athl3t 3 days ago

    magnifico thanksyou !

  • Shpatipp
    Shpatipp 3 days ago +1

    A few months late but the shoulder thing helped, I thought i just had to work out more for the tingly feeling to go away but I realised that i am actually kinda hunched over so now i can work towards fixing it, ty.

  • One Touch Graphic Design

    Can you please do a video on how to fix your sacral torsion? Most Physical Therapist don’t address this problem. They confuse it with SIJ but don’t address sacral torsion.

  • Charles Garcia
    Charles Garcia 4 days ago

    These workouts hella

  • Jason
    Jason 5 days ago

    9:26 An overhead twat?

  • Vincent Razo
    Vincent Razo 6 days ago

    Would you do the peck minor stretch before or after a routine???

    CHEVY NOVA 7 days ago

    Fck A.B.

  • Shravana H L
    Shravana H L 8 days ago

    wheather masturbation affects our gain

  • Himanshu Gahlawat
    Himanshu Gahlawat 9 days ago

    I don't have a dog 🙄

  • Joseph Guy
    Joseph Guy 10 days ago

    Vid for guys with only dumbbells
    Uses dip bar
    Good vid tho lmao

  • creator Space
    creator Space 10 days ago

    It's done well.

  • lgn mkn
    lgn mkn 10 days ago


  • Suresh Kumar251099
    Suresh Kumar251099 11 days ago

    Weight gain foods?
    Soya Bean good or bad?

  • ran pagh
    ran pagh 11 days ago

    Thanks for this video, Jeff

  • Alex Nikoo
    Alex Nikoo 11 days ago

    This is one of your best videos

  • All About Fitness
    All About Fitness 12 days ago

    Please subscribe my channel also for getting more fitness videos..

  • Rishi Maurya
    Rishi Maurya 12 days ago

    oh, just realized i am still doing push ups

  • mrq1701
    mrq1701 13 days ago

    At what point should you start doing weighted dips? I'm not sure how many reps I can do in one set (to failure), but I regularly do 10- 15 dips per set with body weight alone.

  • أحدث التمارين muhanad -كابتن

    Help me and subscribe to my channel

  • أحدث التمارين muhanad -كابتن

    Help me and subscribe to my channel

  • أحدث التمارين muhanad -كابتن

    Help me and subscribe to my channel

  • أحدث التمارين muhanad -كابتن

    Help me and subscribe to my channel

  • Noah Stewart
    Noah Stewart 14 days ago

    Jeff would you please make some more videos on nutrietion.. foods to eat and more videos regarding snacks? Would be greatly appreciated

  • Liam
    Liam 14 days ago

    The thumbnail here shows Jeff’s face as he’s turning into his hulk form

  • Jordan
    Jordan 14 days ago

    Bro I did This and I’m 12 And when I got to my school everyone Was scared of me

  • Radmon Carrington
    Radmon Carrington 16 days ago +3

    it's just me or everyone are using their dumbbel by using a cement and a pipe :v

  • Workn Man
    Workn Man 16 days ago

    Gotta say I'm still digging the workouts and more so the fixes. Spent close to a year in the gym with next to no response from my biceps or chest. Followed Jeff's advice and that magical mind muscle connection has kicked into overdrive in less than a month. Thanks Jeff!

  • Tommy Diako
    Tommy Diako 16 days ago +7

    Jeff: “I actually use a dog leash here, it’s a simple, no-excuse way of doing this.”
    Me: But...I don’t have a dog

  • pr Swanepoel
    pr Swanepoel 17 days ago


  • Ejike Uwakwe
    Ejike Uwakwe 17 days ago

    Alex Larsson makes claims his stretching techniques does not have some of the negative side effects conventional static and dynamic stretching routines have. He also claims in one month you can see what I’d consider drastic results(near full splits and all). How true are his methods?

  • Sergio Salazar
    Sergio Salazar 18 days ago


  • P4Life
    P4Life 21 day ago

    Wtf do them words mean

  • Петр Петров
    Петр Петров 22 days ago

    Good day Jeff! My name is Eugene I'm from Russia!! Please advise ! I
    have such a problem, arthrosis of the right knee!Trained before
    crossfit, powerlifting, Thai Boxing and triathlon! Is there a technique
    to restore or maintain !?

  • Brandan Borgos
    Brandan Borgos 23 days ago

    Jeff (or anyone else as qualified), what do you think of EMS workouts/suits? They're getting popular and I'm thinking it's a ripe area for rip offs

  • Rachit Bhasin
    Rachit Bhasin 23 days ago

    Thanku soo much man

  • Attack Helikopter
    Attack Helikopter 23 days ago

    Can you do these exercises as one workout or do you have to do them each grouped with other strength excercises or power execrises or metabolic excerices?

  • Knuckleclot
    Knuckleclot 23 days ago +1

    Im gonna buy dumbbells tomorow what kg should i start with

    • Knuckleclot
      Knuckleclot 22 days ago +1

      @Pawan ShreStha thanks a lot. I ended up getting a whole set from 5-35 kg

    • Pawan ShreStha
      Pawan ShreStha 22 days ago +1

      2.5 and 5kg for beginning

  • Adil Kate
    Adil Kate 23 days ago

    If i hurt my chest ribs, can i continue to train?

  • Kapn Krump
    Kapn Krump 24 days ago

    I'd love to see a video where Jeff addresses the latest fad of intermittent fasting. I know his plans suggest to eat every 3 hours or so.

  • Rob Gonz
    Rob Gonz 24 days ago

    will working out doing chest workouts help me lose the fat in my man boobs? ive lost 40 pounds and its amazing but i cannot get rid of my man boobs and its really annoying

  • Kutulue
    Kutulue 24 days ago

    Hahahaha. The dog at 2:43. He is like DUDE what are you doing with my leash. I thought we were going to a walk.

  • FlightSimulatorXATC
    FlightSimulatorXATC 25 days ago

    Got any dumbbell tips for shrugs? Tired of just doing 5x5 heavy shrugs

  • mydnite1987
    mydnite1987 25 days ago

    Would you suggest doing these as a part of one chest workout or separately?

  • احمد محمد
    احمد محمد 26 days ago

    ♥We hope that you narrow your translation into Arabic

  • Mitch V
    Mitch V 26 days ago

    Thanks for this. Planet fitness has no bars except for the fixed bar Smith machines, which hurts my shoulders. So I have to use these equipments

    • Robim Gabriel
      Robim Gabriel 25 days ago

      Just go to another gym or buy 10kg dumbells (i think its 22lbs) that you can adjust the weight and you're all set, some of these exercices dont require much weight anyways

  • William Black
    William Black 26 days ago

    So the dumbbell bench press is bad???

  • LostandFound
    LostandFound 26 days ago

    A long time ago I invested in a set of quality dumbbells [Gold's Gym brand] as my interest was more in defining my muscles, not in power and bulking up. Anyway, this brand of dumbbell uses a corkscrew style bar long enough to wrap your hands around the part beyond the weight allowing for single weight presses. Obviously it takes more reps but that's 'exactly how you get definition, small weights and increased reps.

  • Fireicer Cooper
    Fireicer Cooper Month ago

    I need ask you another question not that they always get answered but when you are on the floor with the dumbbells, what is the safest way to load up into that position with a heavy weight.
    Do you sit on floor load up on your legs then roll back with your legs in the air to get them into position?

  • Max Power
    Max Power Month ago

    August 17 2019: Mo learnin

  • Vincent V
    Vincent V Month ago

    Dumbells lats edition 💪

  • obi squaw
    obi squaw Month ago

    Dude looks like Mendez from Orange is the new black

  • Huey Knew
    Huey Knew Month ago

    my titties droop

  • Ryan Smith
    Ryan Smith Month ago

    guys, im about 50 pounds overweight. i do job and some light weight lifting. do you guys think this program would work for somebody like me?

  • 43grog
    43grog Month ago

    I just realized he uses that gutteral noise instead of "T".

  • Nanda Kumar
    Nanda Kumar Month ago

    You talk toooooo much sir

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