Once you consider chest day, what is the first exercise that pops into your head? I’d put money on it that you just thought, “bench press.” There isn’t any denying that barbell bench press is the granddaddy of chest exercises, but what in the event you haven’t got access to 1? Whether it’s all of the benches which are taken up or simply not having one in your house gym, you’ll be able to still get a killer chest workout without ever having to the touch a barbell. Today’s article will provide you with an absolute killer chest workout; all you’ll have are some dumbbells and a bench.
Top 6 Exercises for an Effective Dumbbell Chest Workout
1. Dumbbell Bench Press
We’ll start with the following neatest thing (some may even say it’s higher) to the bench press: the flat dumbbell bench press. Fairly than flaring our elbows out to 90º from our body, keep them closer to 45º. Full range of motion shall be the main focus here, ensuring that extra stretch that is unimaginable with a barbell.
In order that was the straightforward part; the remaining of this workout…not a lot.
Incline Tri-Set From Hell
Set your bench at the usual incline bench level of 15-30º and prepare to burn. You’ll do three exercises back-to-back-to-back, only resting after the third exercise. This will not be for the faint of heart, but you may be rewarded with an insane upper chest pump.
2. Reverse Grip Incline Dumbbell Bench Press
These aren’t your on a regular basis incline presses. Start in the identical position as a conventional incline press, but you’ll supinate the dumbbells on the way in which up so your pinkies are on the within. Concentrate on using your chest to bring the bottoms of your hands together.
3. Rotating Incline Dumbbell Fly
Unlike a conventional dumbbell fly, your palms should not facing one another all the time. This exercise may have you finish in the identical position because the exercise above. If you must take it to a different level, rotate your hands so your palms are facing down at the underside of the stretch.
4. Dumbbell Svend Press
Now, this will be done in a number of alternative ways. You possibly can lay back on the bench, squeeze two dumbbells together, and press. You possibly can sit up and use a single dumbbell, keeping your hands flat and pressing on either side of the grip. There’s also the choice of turning a dumbbell sideways, pressing on either side, and performing the exercise that way. We’d recommend using the third option. You need not go heavy on this one. As an alternative, give attention to squeezing the load and keeping the proper angle in your press.
Hurray, Time For a Superset
What higher technique to follow a tri-set than a superset? While this is not necessarily a “lower chest” set, you might be definitely going to be feeling it down there.
5. Dumbbell Pullover
Before you say, “Dumbbell pullovers don’t work,” yes, they do. You only probably have not been doing them the proper way.
Arrange on a flat bench, either lying entirely on it or perpendicular like Arnold used to. Keep your elbows tight; in the event you flare them out, you will likely use more lat to maneuver the load. You need not lower the load right down to the bottom; just get a superb stretch, often not much further down than your head. Keep the load near your body relatively than a big arc if you’re bringing it back up. Bring the load right down to your lower chest, ensuring to squeeze. Chances are you’ll not feel it on the primary couple of reps, but by rep 5, you ought to be feeling the burn.
6. Dumbbell Push-Ups
Okay, so what is the difference between these and regular push-ups? With dumbbell push-ups, you’ll be able to get a good deeper stretch, really working your pecs and making this an awesome finisher.
The Best Dumbbell Chest Workout
| EXERCISE | SETS/REPS/REST |
| DB Bench Press |
|
| Reverse Grip Incline DB Press | |
| Rotating Incline DB Fly | |
| DB Svend Press | |
| DB Pullover | |
| DB Push Ups |
Wrap Up
There you’ve got it—a dumbbell-only chest workout. Should you’re pushing yourself, I can guarantee you may be impressed with how much blood you’ll be able to get into your pecs. Should you’re really feeling squirrelly, you’ll be able to switch the order of the tri-set and superset to complete with an upper chest you’ll be able to rest a glass on. Make sure that to maintain a watch out for more dumbbell-only workouts coming soon!
Try our full collection of dumbbell workouts.
