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 • 2 461

    ATHLEAN-X™  7 months ago +904

    *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 3 months ago

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

    • Steven Marcinkowski
      Steven Marcinkowski 4 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 5 months ago

      Sir please do tell about the reachable diet for muscle gaining

    • Brad Serafin
      Brad Serafin 6 months ago

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

    • Mercury
      Mercury 6 months ago

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

  • Cormac A
    Cormac A 14 hours ago

    Do back?

  • wepush foru
    wepush foru 19 hours ago

    Where can I get a T shirt like that ?

  • Trever B
    Trever B 2 days ago

    I’m finna get my chest back

  • star killer
    star killer 3 days ago

    Well i do not not have anything to do dips on

  • Adan Montes
    Adan Montes 4 days ago +1

    Mr jeff that I need to lift heavy to grow muscle

  • hurts toPee
    hurts toPee 6 days ago

    i clicked for blue tits.

    PXPI_GERA 7 days ago

    Best way to get strong thighs

  • Fit Fat Factor
    Fit Fat Factor 8 days ago +1

    💪💪💪Wao, amazing the recommendations of this video. I think it is an exercise of dumbbells that are very delicate since doing them quickly and doing them so that they go sideways, may cause an injury to the pectorals. Making them my right pane prevents injuries including the shoulders. Breathing is key to keeping focus on the movement.

  • Mahao
    Mahao 8 days 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 9 days ago

    THUMBS UP!!!
    then watch!

  • david jones
    david jones 10 days ago

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

  • Luke Hansen
    Luke Hansen 13 days ago

    I dont have a bench at home

  • Gabe Rondon
    Gabe Rondon 13 days ago

    More subscribers than Joe Rogan= WON

  • Jake Butcher
    Jake Butcher 14 days 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 14 days 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 14 days ago

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

  • Abdul Malik
    Abdul Malik 14 days 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 17 days 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 17 days ago

    I dont have a Dog leash xD

  • Anthony
    Anthony 17 days ago

    Yeah keep talkin bro

  • Vedant Jhingran
    Vedant Jhingran 17 days 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 18 days 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 19 days 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 19 days ago

    Thank you Jeff

  • sacrificialgrace
    sacrificialgrace 19 days 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 19 days ago

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

  • J Smith
    J Smith 19 days ago

    His throat at 9:16

  • Adam B
    Adam B 20 days ago

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

  • μzi
    μzi 21 day ago

    Great video. Only problem I see is that some of these exercises require more than just dumbbells (rollers, benches, etc.) which I don't have access to like I would if I were training at a gym. Which at that point I would be using a barbell and wouldn't be watching this video at all, defeating the purpose (for me) of watching the video.

  • Yiuwah Feng
    Yiuwah Feng 21 day ago

    Hi, Just out of curiosity how big is your gym space?

  • Gareth Wigglesworth
    Gareth Wigglesworth 23 days ago

    I exercised for a full 15 minutes yesterday...when will I see results?

  • montay87ify
    montay87ify 24 days ago

    This is perfect for us truck drivers

  • JesterWDE
    JesterWDE 24 days ago +73

    I ordered one of Jeff's shirts off of his website and when it arrived the box was empty

    • Kauna Y
      Kauna Y 7 days ago

      Bex he never wears one

    • mvwoon
      mvwoon 11 days ago +1

      :) this is so good you have to wait for it

  • Zackary Sfiat
    Zackary Sfiat 24 days ago

    I hit the roof

  • AliExpressUA - обзоры техники и товаров из Китая

    Спасибо Джефф за классные новые видео. Смотрим в Украине твои занятия в зале. Удачи

  • Andhra News
    Andhra News 25 days ago

    How to lose the side belly fat Sir please make a video

  • Mr Gooey
    Mr Gooey 26 days ago

    Im 13 and I use a 16lb dumbbell... 😶

  • PermanentMerka
    PermanentMerka 26 days ago

    What Jay Z is to Flo, Mayweather to not hetting hit, Messi to running with a football this man is to the mechanics of the human body.

  • Cole Hodgdon
    Cole Hodgdon 27 days ago +2

    When Jeff was born he hopped off the table like “hey what’s up guys Jeff cavalier!”

  • Mithrandir
    Mithrandir 28 days ago +1

    i am 14 and i am trying to train my muscles because Y not?

  • Kostav sheoran
    Kostav sheoran 29 days ago

    All right coach jeff your videos are very useful but I cant decide what should i do then, because it becomes too complicated , plz make a video on how to make training programs ourself!

  • chubby jew
    chubby jew Month ago

    What if I can't do a dip is fasting good for weight loose

  • Best Gamer
    Best Gamer Month ago


  • Mark Jackson
    Mark Jackson Month ago

    15min video smh

  • chuck Roast
    chuck Roast Month ago

    Is this guy late for an appointment? Why is he talking so fast? Very annoying for an instructional video.

  • Home Home
    Home Home Month ago

    u r talking so much why u didnt show wwirkout

  • Jonathan Hilario
    Jonathan Hilario Month ago

    Love all your tips & pointers on lifting properly & affectively. 👍🏽

  • Cole Koon
    Cole Koon Month ago

    Hey man I’m looking for a coaching plan to relieve my lower back pain. I’ve kinda tried everything I know how to and it still isn’t any better. I feel I need some coaching, do you have a program that will specialize in helping me identify and fix my problem ?

  • Dr. David Garver
    Dr. David Garver Month ago

    Fantastic series. I have a small home gym because of gym fees. This series is helping re-learn. Thank you for the technical and practical information. Forget the idiots. You are helping this 50 year old!!!!!

  • Ethan Talevski
    Ethan Talevski Month ago

    can you use all these exercises as a chest workout as a whole?

  • Alpha aka greatest Mofokeng

    Sorry been following for a long term ,I have been doing chest very well but my chest doesn’t grow and shape well yet but my arms and shoulders are very well and going up with the weights but it shows a little that it’s been shaped but want it to be perfect

  • Shrimp Chimp
    Shrimp Chimp Month ago


  • yanati badriviswanath

    Sir , use boxing kit full body exercises in home
    Is its possible or not
    please upload one video

  • Edison Tenecela
    Edison Tenecela Month ago

    2:35 Nice to see your pet finally appear on your channel.

  • Alessandro Alessandro

    Красава брат ,делаешь вещи !

  • 1vs2000
    1vs2000 Month ago

    i remember you 😀

  • Money Game 374
    Money Game 374 Month ago

    Got ab in there

  • balrog
    balrog Month ago