The BEST Dumbbell Exercises - CHEST EDITION!

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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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    • Subtitula este video jeff

    • Wish you had a continuing education weekend program. What state are you in? Would love to meet you.

    • Damn You. I did that and I got Jessie.

    • Way late but I liked anyway LoL

    • Please make a proper clean and jerk video jeff.. I would certainly like to add that to my work out..

  • Another plug for Legs and Back to be added to this series!

  • I internally rotated my thumb typing this comment

  • Can you please do a home workout with dumbells. I have no way of getting to a gym . Thanks

  • Dude, that's so much information...for free This channel is gold

  • Tried the dumbbell plyo-tap, went through the roof of my house. You owe me $13,750 Jeff

  • 12:45 I like this one nice heat .

  • Question for anyone who’s completed the 4 week program on Athlean-X which is Tactix, did it actually help you? I’m training hard while I wait for a contract to open up for the MOS I applied for, however if there’s a clear outlined program that others can claim worked for them, I’ll buy it and save myself the headache of writing up my own workout plans.

  • Hey Jeff, first thanks for making dumbbell workout very helpful. Second I'm trying to develop/ burn my back fat but I only have access to dumbbells. If you haven't already can you make a video on dumbbell work for the back and if you can you send me title/link of video, thanks keep up your videos they're super helpful👍👍👍

  • I need the ceiling, otherwise I might be tempted to push myself up into orbit.

  • Hi Jeff I really like your "The Best Dumbbell Exercises" series. Is there a Back edition?

  • what he said.

  • .

  • Can you make a video about the first time worckout in the gym

    • I used to do taekwondo But I never lift weight

    • First at the gym

    • Adam is this your first time training in a gym or first time training?

  • I really appreciate these dumbbell exercise videos. I work on towboats where we are very limited on equipment and majority of us captains become over weight and have health issues due to lack of exercise and nutrition. So I truly appreciate these videos

  • What would i do without athlean!! Best wholesome content that focuses on educating not shoving promotions down our throat!

  • I’ve been watching Jeff’s videos for years and I love how the end always reminds me of a benediction at the end of church.

  • Good 1

  • Cool experience

  • I really need extra training on my chest and I only have dumbells at home. thanks man.

  • Love it dude but can you just get to the fucking excercises. Thanks!

  • get to the freakin point already!

  • I don’t think I have the courage to do the dumbbell press up in a public gym 😂

  • this guy is my favs...ur a pro bro....u literary tought me how to workout

  • Any good foam rollers to recommend? I'm in need! 😎

  • Such a great video with very intelligent ideas

  • I've been lifting for 10 years now, and I have never thought of these exercises or heard of them anywhere else. amazing information and I'm excited to try some of these out today on my chest and arm day training. Thank you

  • I live in a remote town in India and the gym in the next city is a difficult commute for doing everyday. Is it possible to get good results by working out home with just dumbbells and a bench or any machine is needed ?

    • Hell yes you can get results from dumbbells alone bud. There are a ton of exercises you can do for arms, chest, back, shoulders and even legs!

  • Thank you for what you do man!!

  • I train with bands and found enough exercises for legs, biceps and triceps that make me really feel the intended muscles and I can follow all the way to fail. But I'm struggling to find either good exercises or good form for my chest (band low, middle and high, moving arm across chest). Isolating those muscles - feeling them strain - doesn't seem to work, as a result I can't train up to failure and end the sets because I'm out of breath/exhausted/tired. Not trying to get "big", only firm and mostly fit. Should I change to using dumbbells?

  • does masturbation effects the gain? please replay fast

  • Can i gow with light weights but has tension

  • DB video for back

  • Weighted Dips Dumbell Tap Pushups Floor Flys Bench Press Ladders Bench Press Ups Pectoris Minor Stretch UCV Raise

  • Getting some sound absorbing foam for your gym would eliminate a lot of that echo you get in your videos. Not really a big deal, but in case you care...

  • I enjoy watching your videos and learning new information on lifting. I have a question though, what do I do to work the lower portion of my chest if I have nothing to do dips on?

  • Ok thanks

  • Fuck 🤣

  • Wish I saw this before I bought a weight belt

  • Can you cover all the muscle groups please these are really helpful as sometimes my gyms too busy to get on the benches and racks

  • Question of the day: I have very high metabolism & it’s hard for me to gain. I’m currently lifting heavy & could use some help before I hurt myself in this process. I’m trying to build/gain muscle. My question to you is what is your best advice for me to put to use for a high metabolism individual ? Lmk

    • T.... so you are the classic hardgainer yes?? Just like I am/ you train now?

  • *wife walks in on me using my muscle marker*. What the hell...?! Me: Jeff told me to...😬

  • Jeff, ive seen youtubers said u can target inner/outer chest is that true?

    • Chunkkrink different for everybody. In reality you just gotta go heavier and load. Accessory stuff like chest flys help some people. But not everyone , just experiment! In my case I just had to progressively load flat barbell AND dumbbell, and progressively load incline barbell AND dumbbell. Good luck

  • Nice, the corrective exercise seems lit

  • Can you do back, arms and legs dumbbell edition soon!

  • I started working out..anyone that wants to know how I turned out if you're reading this in the future, comment

  • I must be the only person who can bench more with dumbbells ?

  • Jeff can you make a series of videos that focus on a specific muscles group but using dumbells

  • sir tell me best workout for wider lower chest...

  • Get to the point! You love to run that mouth.

  • Can I do a bench press up on a a decline bench? Is it the same?

  • *diPs*

  • He's the evolution of Ross

  • Can that "ladder" technique you use work with any exercise? I'm seeing very different ladder routines from what you talk about on other sites.

  • Great content Jeff. You always explain each exercise so well.

  • So are we supposed to do all of the excercises

  • “ I taught Jeff how make his first gains” - TK

  • weighted dips are bad for shoulders.

  • Jeffs voice is in my head while i train

  • What the turkish get up?

  • nice

  • Hi, Please make a video for diet

  • Hey, guys. Does anybody know if Jeff Athlean-X has any videos on ECU Subluxation? I've been trying to get mine solved for a long, long time, but without full success yet, and surely an expert like Jeff would help awesomely with this.

  • Using the same principle of mechanically dropping a rep like that concentric floor press to eccentric fly could it be apply to create a triceps variation with the same porpoise? Like a concentric press to an eccentric skullcrusher?

  • 💪🏾💪🏾💪🏾This was very helpful for me and my workouts...Thanks💪🏾💪🏾

  • I have enjoied your videos and they have inspired me a lot. I have gynecomastia am over weight and old. I was quite massive when younger but still had chest issues. Guys would tell me to stop doing chest exercises because I have overdeveloped my chest. the muscle gets bigger but the gland under the skin still sticks out. My upper chest would stick out more than the gland but the bulk was under the skin below the muscle. Is there a workout for chest that minimizes the look of the gland under the skin? Thank you for your great programs.

  • Push ups are killing your gains!!! .... *does push ups *

  • 08:20 total body workout 🏋🏻‍♂️

  • Antonio Brown WOah! 2 of my heroes in one room

  • thx

  • I'm 40 and in the best shape of my life...always wanted to say that. Thanks Jeff!

  • when will we have leg edition?


  • This info is most usefull

  • Hot

  • On the dumbbell ladder bench press, couldn't you, alternatively (instead of doing one rep, holding for a second, doing another rep, holding for two ...), do one rep, hold for 1 second, do TWO more reps, hold for 2, three more reps, hold for 3, etc.? I've done cable shrugs that way, and even with a fairly light weight, by the time I get to about rep 5, I'm fried.

  • It would be amazing to have you as a consultant to help US Army fix its ridiculous physical training test. God, its sad to see better talent on RUvideo than what’s available to our Soldiers. God bless you, sir.

    • Please don't waste Jeff's talents with the federal government. I wouldn't want JC to become part of government waste and ineffeciency 😂

  • Lets be honest Jeff would have made a way more convincing Batman than Affleck

  • what if i hit the roof?

  • Jeff Cavaliere is my God; I have no false idols before him

  • Train for speed 🕵️‍♀️ Snap it!

  • Why am i watching this??i don’t even have chest or dumbbells.

  • nice

  • Never hit the roof when doing explosive push ups *Never Gonna Make It*

  • So glad I saw this video! The corrective exercise for the pec minor here is exactly what I am needing to build on. I’ve had a lot of shoulder and trapezius issues for almost 15 years now, it started well before that I’m sure. I’m learning a lot from your videos and working on putting your tips into practice. I’m seeing some good results but I know I can get more out of my time and your videos are helping me do that. Thanks, Jeff!

  • Dommage que c est pas traduit en français

  • 1 like = 10 push-ups I’ll acc do it Let’s see how many I have to do

  • Wonder what he’d look like on steroids 🙈

  • I'm glad you stayed consistent with your last video in regards to the bench fly! I was ready to go off

  • I'm thinking about trying the dip with added weights, one question though. Does the dog leash have to be pink?

  • To much Talking....Get to the point..

  • I love these dumbell video's

  • Amazing as ever

  • How can I burn fat free tomorrow my chest to make it lean and lift up. I have fat and it sags

  • Why is the fridge in the background empty? Lol

  • The dips tip was right on time

  • Hey Jeff!! You've never covered or said anything about Turkish Get up. I thought it was a good functional move.

  • Instructions unclear, have hole in roof

  • I clicked on this thinking it would show me how to make my left tit blue I am verry disapointed. Nice workout tho.

  • Jeff is the Pope of the Church of Iron