Build a big chest with this dumbbell chest workout

For many people who are willing to transform their body, the gym is the approach route. But for some this is not the ideal way. The gym can be overwhelming with all the machines and people there. This is why I will show you a quick and simple dumbbell chest workout you can do in a short amount of time with very little equipment whether you are at home or in a gym.

For this dumbbell chest workout, you’ll need a set of dumbbells with challenging weight. Additionally, a workout bench can be beneficial for exercises that require support. Ensure you have enough space to move freely and perform the following exercises safely.

This workout consists of a warm up and four main movements:

• warm up
• Dumbbell incline press
• Dumbbell press
• Dumbbell flys
• Dumbbell pullover
• Finisher: max. Push ups

Warm-up

A crucial but often neglected aspect of any workout is the warm-up. A proper warm-up not only prepares your muscles for the upcoming workout, it also reduces the risk of injuries. Begin your dumbbell chest workout with 5 minutes of an alternating cycle with 20 seconds on and 10 seconds of. Perform the following exercises:

• Jumping jacks
• Banded internal rotations
• Banded pull aparts
• Shoulder dislocation
• Push ups

The dumbbell chest workout

Building a big chest doesn’t require fancy movements or high-tech machines. All you really need is a pair of dumbbells, a bench and commitment. It’s the consistent effort and dedication that build your desired body.

Dumbbell incline press

Most people lack upper chest development. To prevent this, the first movement in the workout will be incline dumbbell press to focus on the lacking part in our physique.

• set up the bench to 30-45°
• Take the dumbbells with your wrists aligned directly above your elbows.
• Arch your back slightly and squeeze your shoulder blades together
• Hold them directly above your chest with arms fully extended.
• Inhale and slowly lower the dumbbells to your mid-chest, keeping your elbows at around a 90° angle.
• Exhale and press back up to the starting position with you arms fully extending

Moreover the incline angle places less stress on the lower back, making it more appeling for individualis with lower back pain. Furthermore this exersice reflecs the natural pushing movement, therfore promoting functional strength.

Dumbbell press

The dumbbell press is the stereotypical exercise for building the chest. That‘s because it is one of the best exercises out there. You work the whole chest, when performed correctly.

• set up the bench to 180° (flat)
• Take the dumbbells with your wrists aligned directly above your elbows.
• Arch your back slightly and squeeze your shoulder blades together
• Hold them directly above your chest with arms fully extended.
• Inhale and slowly lower the bar to your mid-chest, keeping your elbows at around a 90-degree angle.
• Exhale and press back up to the starting position with you arms fully extending

Compared to the classical bench press, the dumbbell chest press improves more shoulder stability and allowing a greater range of motion for muscle growth.

Dumbbell flys

After two compound movements we focus more on isolation work. The dumbbell flys are perfect to build a well rounded chest. It is a classical bodybuilding movement and if performed correctly you will see results in a short amount of time.

• Set up the bench to 180° (flat)
• Hold the dumbbells directly above your chest with palms facing each other.
• Keep a slight bend in your elbows throughout the exercise and maintain a natural arch in your lower back.
• Inhale and slowly lower the dumbbells outward in a wide arc until your chest feels a gentle stretch
• Pause briefly at the bottom of the movement to maximize the chest muscle engagement.
• Exhale and bring the dumbbells back to the starting position by squeezing your chest muscles.
• Keep your elbows slightly bent to maintain tension on the chest

The dumbbell flys are effective for isolating and streching the chest muscle. Additionally, flys engage the muscles in a different way than pressing movements.

Dumbbell pullover

At this point we focused on the upper and middle part of the chest. The dumbbell flys are a well known exercises in the bodybuilding community.

The dumbbell pullover focuses on the lower part of the chest.

• Set up the bench to 180° (flat)
• Lie down on a flat bench, perpendicular to the bench’s length.
• Hold a single dumbbell with both hands, gripping one end (palms against the inside weight plate).
• Extend your arms above your chest, keeping a slight bend in your elbows.
• Your upper back and shoulders should be on the bench, and your hips below the bench.
• Inhale and slowly lower the dumbbell backward and over your head in a controlled motion.
• Keep your arms slightly bent to maintain tension on the muscles.
• Go as far as your flexibility allows, feeling a stretch in your chest
• Exhale and bring the dumbbell back to the starting position using your chest

Finisher max. Push-ups

The push up is an essential in every bodyweight workout. If performed correctly you press up to 60% of your own bodyweight.

As a finisher the push up is the best exercise to do. Because you chest and arm are already quite fatigued. This movement will give you the last kick to finish a massive workout.

• Start in a plank position with your hands placed slightly wider than shoulder-width apart. Keep your wrists aligned with your shoulders, and your body forming a straight line from head to heels.
• Ensure your fingers are spread for stability, and your palms are firmly planted on the ground.
• Engage your core muscles to maintain a straight body line. Avoid sagging your hips or raising your butt.
• Lower your body by bending your elbows. Aim to bring your chest close to the ground while keeping your body in a straight line.
• Inhale as you lower yourself, and exhale as you push back up.
• Push through your palms to extend your arms fully.

Parameters of the workout

Incorporating dumbbells into your chest workout introduces a new dimension of resistance, challenging your muscles and promoting growth. In addition the chest can be trained seperatly by doing these exercises one arm after the other. It’s important to approach this routine with a progression, starting with lighter weights and slowly increasing as your strength improves. Consistency is key, and performing this dumbbell chest workout 2 times per week can get you the optimal results. Choose the resistance, or the weight of the dumbbell, for the specific exercises with the aim of completing 3 to 4 sets with repetitions within the range of 8 to 12. Keep your weight heavy as long as you are able to perform the exercise safely and correctly. For the last movement you should go to failure on every set you are doing.

Ultimately, this dumbbell chest workout is an approach to a stronger and bigger chest. So, grab those dumbbells, embrace the challenge, and take the first step toward unlocking the full potential of your body.