Best Dumbbell Chest Exercises

Men and Women's Top 11 Dumbbell Chest Exercises

Top 11 Dumbbell Chest ExercisesCHEST EXERCISES: Dumbbells are a universal projectile that allows you to exercise both in the gym and at home. The technique of working with a barbell or simulator is more difficult to master, so training with dumbbells is the best option for athletes of any level.

 1: Dumbbell bench press on a horizontal bench

How to do it: Place the shells within arm's reach. Start by assuming the correct posture. Without sagging, the back of the head, back, and pelvis are pressed on the bench. The heels are forced into the floor, and the legs are 60 degrees apart. Remember your position: sit down and place dumbbells on your knees.

 Lie down, and at the same time transfer shells to your chest. Extend your arms, leaving a slight angle at the elbow joint, holding the dumbbells parallel like a bar. Start the chest exercise by gently lowering the weight, and moving your elbows to the side and down. When you feel a stretch in your chest muscles, return your arms to the starting position.

Features of the exercise: It is recommended for beginners to work with small weights since this exercise on the chest with dumbbells is traumatic. An excessively high load on the hands, elbow joints, and shoulders in the initial stages of training are unacceptable.

 

A variation in the form of an alternate bench press will allow you to better concentrate on the muscle, loading the desired side more. This method of performing chest exercises is often used when recovering from injuries.

 

2: Breeding hands with dumbbells on a horizontal bench

How to do it: Sit on the edge of a bench with the weights on your knees. Lie down on a bench, pressing the back of your head, back, and lower back. The legs are set wide with an emphasis on the heel. Look at the ceiling, and stretch your arms, forming a 90-degree angle with the floor. Leave a slight angle at the elbow joint, palms facing each other. Breed carefully. Elbows point down. The movement is made only by the joint of the shoulder! When you feel a stretch, lower your arms a little more, and as you exhale, return to the original position.

Features of the exercise: Athletes with problematic shoulder or elbow joints should refuse to perform this exercise on the chest since it is considered traumatic. Do not overdo it with stretching, do not bring to pain. In between sets, swing, walk, and shake your arms. This stimulates blood flow to the muscles, allowing them to recover faster.

3: Dumbbell bench press with hammer grip

How to perform:

Start the chest exercise by assuming the correct position. Sit on the edge of the bench with the weights on your knees. Lie down with the back of your head, back, and lower back firmly pressed against the bench. At the exact time, move your weight from your hips to your chest. Raise your arms in front of you at a 90-degree angle to the floor. The palms are turned towards each other, the elbows are slightly bent. As you inhale, bend your arms, bringing the dumbbells to your chest. As you exhale, unbend, focusing on the tension of the pectoral muscles. Replay completed.

Features of the exercise: The hammer grip press additionally loads the triceps, so it is important to focus on the work of the chest muscles. The exercise does not tolerate haste, requiring concentrated study. Great for beginner athletes as well as athletes recovering from chest, shoulder, or elbow injuries.

4: Incline Dumbbell Press

How to do it: Set the incline bench to 30 degrees to minimize delt and tricep work. Sit on the edge with the dumbbells on your hips. Lie down on a bench with your head, back, and lower back pressed tightly. At the same time, shift the weight to the chest, keeping the horizontal position of the shells (imagine holding the bar). Gently raise your arms parallel to each other. After - lower until you feel a stretch in the chest area. At the same time, the elbows are deployed, directed towards the side of the ears. Return the dumbbells to the starting position.

Exercise Features: The dumbbell incline press is on the list of the best chest exercises for pumping and developing strength indicators. The emphasis during execution is on the upper chest, which often lags. The large amplitude of movement, as well as the work of stabilizers, require increased moral concentration. Carefully monitor the position of the shoulders and elbows to minimize the risk of injury!

5: Breeding hands with dumbbells on an incline bench

How to do it: Set the bench angle to 30 degrees. Take dumbbells, take a prone position, pressing the back of the head, back and lower back without sagging. Feet are firmly planted on the floor. The arms are straight above the head with a slight angle at the elbows. As you exhale, gently begin breeding so that the elbows constantly look down and the shoulder blades come together. At the lower point, a stretching of the pectoral muscles should be felt (without obvious pain). Return your hands to the starting point, reaching the peak of tension.

Features of the exercise: You can use an isolating exercise with dumbbells on the chest after the basic bench press, warming up. Otherwise, you risk injuring the shoulder joint, which bears a large load. The wiring helps to 100% load the desired area of ​​\u200b\u200bthe muscle group, increasing its volume and relief. Use moderate weights with an emphasis on high reps.

6: Incline dumbbell bench press with hammer grip

How to do it: Set the back of the bench at a 30-degree angle. Take the starting position, pressing your back firmly against the surface. Eyes staring straight up at the ceiling. The legs are firmly on the floor, the dumbbells are pressed to the chest, and the palms are looking at each other. As you exhale, lift the weight, keeping your arms parallel to each other. Leave a slight angle at the elbow. On an inhale, return to the starting position. Repeat the chest exercise as many times as needed.

Features of the exercise: Hammer grip is more understandable and safer for beginners. Performing the exercise slowly and with concentration, you will avoid unnecessary stress on the triceps. Bench press at an angle gives a huge load on the upper beam of the pectoral muscles and varies depending on the angle of the bench. The exercise works great for developing strength and volume. Often used to recover from injuries.

More on Dumbbell Chest Exercises:

7: Dumbbell bench press on a horizontal bench upside down

How to do it: Set the incline to a negative 30 degrees (an abs bench will do). Ask a partner to help give dumbbells, and insure when performing. Lie down with your socks hooked on the rollers. Press your back firmly against the surface of the bench. Take the dumbbells, taking them horizontally to the chest. As you exhale, squeeze so that the shells smoothly touch at the top point. The elbows remain slightly bent, reducing the load on the triceps. Lower the weight down until it touches your chest/shoulders. At the same time, the elbow joints are deployed to the sides and down.

Exercise features: This exercise with dumbbells on the chest is strictly prohibited for people with high blood and intracranial pressure! It is recommended to include it in the program for athletes who have a good physical base. In the upside-down position on the bench, it is difficult to keep the weight while maintaining balance. However, this is an amazing way to work the lower pectoral muscles, giving more volume and visual aesthetics to the entire group. It is advisable to work in a group with a partner.

8: Breeding dumbbells upside down

How to do it: Set the bench to a negative incline of 30 degrees. Secure your ankles under the rollers, and lie on the surface with your back, neck, and lower back pressed firmly. Ask a partner to give you the dumbbells, then squeeze them over your head, securing a slight angle at the elbows. The palms are parallel to each other. Begin to spread the shells smoothly, keeping the elbow joints in a downward position. Feel a stretch in your chest at the bottom. Then, with effort, but without sharp jerks, bring your hands together in their original position.

Features of the exercise: Chest exercise performed upside down is prohibited for people with high blood pressure, since in this position the load on the vessels of the brain increases. The incline fly is an isolation exercise, not a basic exercise. Use it to work out the relief, avoiding overload. It is characterized by increased injury risk, exerting a tremendous load on the shoulder joint, so it is better to use only experienced athletes.

9: Dumbbell floor press for house use (Dumbbell Chest Exercises)

How to do it: Lie on your back with your knees slightly bent. Use a mat to reduce the hardness of the surface. Take dumbbells with lightweight, spread your arms, and bend your elbows 90 degrees. The forearms are in a position perpendicular to the floor. Squeeze out the weight, lingering for a couple of seconds in the upper amplitude. Now lower your elbows to the floor without releasing tension from your chest.

Features of the exercise (Dumbbell Chest Exercises): The main difficulty in performing is the lack of a special bench. It is more difficult to take a stable position, so focus on firmly pressing the back, buttocks and lower back to the floor.

Variations of the horizontal and hammer (parallel) grip are acceptable. For beginners, the latter option is more suitable. For better concentration, use an alternate bench press to better load the right or left side. Do not put your hands on the mat, the muscle must be constantly in tension.

10: Breeding dumbbells lying on the floor ( for house use)

How to do it: Lie down on a training mat. Bend your legs slightly, standing firmly on the foot. Firmly press the lower back, back, and head. Take the dumbbells in your hands and straighten them in front of you, keeping a slight angle at the elbows. Look at the ceiling. As you inhale, do the wiring until your elbows touch the floor. With effort, but without jerking, return your hands to their original position.

 

Features of the exercise: This exercise for the chest requires good stabilization. It is highly recommended to exercise with moderate weights to avoid shoulder injuries. It is desirable to work with a partner who can apply and remove dumbbells.

Experienced lifters may want to try the pelvic lift, thereby increasing the load on the lower pectoral muscle. The exercise is intended for isolation training.

In the article Dumbbell Chest Exercises:

11: Pullover

How to do it: Lie down on a horizontal bench. Take a dumbbell and place it on the base of your palms with the bottom of the upper disc. Lock the grip, and lift the projectile above your head, observing a slight bend in the elbow. Exhaling, gently lowers the dumbbell behind your head, focusing on stretching the pectoral muscles. In the process, only the shoulders work. Having reached the maximum tension in the lower amplitude, return the arms along the same trajectory.

Features of the exercise: The presented exercise with dumbbells on the chest is auxiliary, so it is more logical to use it in conjunction with basic and isolation exercises. It promotes stretching of the pectoral muscles, as well as an increase in the volume of the chest. Make sure that the head has an emphasis in the supine position. Otherwise, the risk of stretching the neck muscles or pinching the nerve becomes critical! Work with the dumbbell smoothly, avoiding sudden jerks and extreme weights.

You can use two dumbbells:

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