The BEST Dumbbell Exercises - CHEST EDITION!

  • Опубліковано 21 кві 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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  • Навчання та стильНавчання та стиль


    ATHLEAN-X™  5 місяців тому +851

    *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 18 днів тому

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

    • Steven Marcinkowski
      Steven Marcinkowski Місяць тому

      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 місяці тому

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin 3 місяці тому

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

    • Mercury
      Mercury 3 місяці тому

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

  • Luke Lee
    Luke Lee День тому

    Is it good to both training for hyprotrophy and kick boxing? Cause I am going to be trained for free combat soon.

  • robert tahe
    robert tahe 2 дні тому

    that's true may only exercise equipment is a dumbbell this video is very helpful

  • Felix35vega
    Felix35vega 5 днів тому

    Shits confusing I’m leaving

  • Dell Jr
    Dell Jr 5 днів тому

    Who was AB training for, it wasnt the Raiders.

  • Gary Yeomans
    Gary Yeomans 5 днів тому

    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 6 днів тому

    magnifico thanksyou !

  • Shpatipp
    Shpatipp 6 днів тому +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
    One Touch Graphic Design 7 днів тому

    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 7 днів тому

    These workouts hella

  • Jason
    Jason 8 днів тому

    9:26 An overhead twat?

  • Vincent Razo
    Vincent Razo 9 днів тому

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

    CHEVY NOVA 10 днів тому

    Fck A.B.

  • Shravana H L
    Shravana H L 11 днів тому

    wheather masturbation affects our gain

  • Himanshu Gahlawat
    Himanshu Gahlawat 12 днів тому

    I don't have a dog 🙄

  • Joseph Guy
    Joseph Guy 12 днів тому

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

  • creator Space
    creator Space 12 днів тому

    It's done well.

  • lgn mkn
    lgn mkn 13 днів тому


  • Suresh Kumar251099
    Suresh Kumar251099 13 днів тому

    Weight gain foods?
    Soya Bean good or bad?

  • ran pagh
    ran pagh 14 днів тому

    Thanks for this video, Jeff

  • Alex Nikoo
    Alex Nikoo 14 днів тому

    This is one of your best videos

  • All About Fitness
    All About Fitness 14 днів тому

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

  • Rishi Maurya
    Rishi Maurya 14 днів тому

    oh, just realized i am still doing push ups

  • mrq1701
    mrq1701 15 днів тому

    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.

  • Coach muhanad /مهند
    Coach muhanad /مهند 16 днів тому

    Help me and subscribe to my channel

  • Coach muhanad /مهند
    Coach muhanad /مهند 16 днів тому

    Help me and subscribe to my channel

  • Coach muhanad /مهند
    Coach muhanad /مهند 16 днів тому

    Help me and subscribe to my channel

  • Coach muhanad /مهند
    Coach muhanad /مهند 16 днів тому

    Help me and subscribe to my channel

  • Noah Stewart
    Noah Stewart 16 днів тому

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

  • Liam
    Liam 17 днів тому

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

  • Jordan
    Jordan 17 днів тому

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

  • Rad Carrington
    Rad Carrington 19 днів тому +3

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

  • Workn Man
    Workn Man 19 днів тому

    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 19 днів тому +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 19 днів тому


  • Ejike Uwakwe
    Ejike Uwakwe 19 днів тому

    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 20 днів тому


  • P4Life
    P4Life 23 дні тому

    Wtf do them words mean

  • Петр Петров
    Петр Петров 25 днів тому

    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 25 днів тому

    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 25 днів тому

    Thanku soo much man

  • Attack Helikopter
    Attack Helikopter 25 днів тому

    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 25 днів тому +1

    Im gonna buy dumbbells tomorow what kg should i start with

    • Knuckleclot
      Knuckleclot 24 дні тому +1

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

    • Pawan ShreStha
      Pawan ShreStha 25 днів тому +1

      2.5 and 5kg for beginning

  • Adil Kate
    Adil Kate 26 днів тому

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

  • Kapn Krump
    Kapn Krump 26 днів тому

    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 27 днів тому

    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 27 днів тому

    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 27 днів тому

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

  • mydnite1987
    mydnite1987 28 днів тому

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

  • احمد محمد
    احمد محمد 29 днів тому

    ♥We hope that you narrow your translation into Arabic

  • Mitch V
    Mitch V 29 днів тому

    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 27 днів тому

      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 29 днів тому

    So the dumbbell bench press is bad???

  • LostandFound
    LostandFound 29 днів тому

    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 Місяць тому

    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 Місяць тому

    August 17 2019: Mo learnin

  • Vincent V
    Vincent V Місяць тому

    Dumbells lats edition 💪

  • obi squaw
    obi squaw Місяць тому

    Dude looks like Mendez from Orange is the new black

  • Huey Knew
    Huey Knew Місяць тому

    my titties droop

  • Ryan Smith
    Ryan Smith Місяць тому

    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 Місяць тому

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