Exercises have a plethora of benefits. Not only do they help you keep you stay fit but they also help in improving your muscle and mental health.
It is proven that those who exercise daily release higher amounts of dopamine, which in turn helps you be happier. Moreover, exercising on a regular basis helps you become more disciplined. Read more to find about the Best Dumbbell Exercises to get a Massive Chest.
Table of Content
- Components of our Chest.
- Safe way to pick up dumbbells.
- Top Dumbbell Chest Exercises.
- Dumbbell Bench Press.
- Twisting Dumbbell Bench Press.
- Crush-Grip Dumbbell Bench Press.
Components of our Chest:
The chest is a very simple muscle group when compared to other groups of muscles such as the legs or the back. When we refer to the chest or pecs, we are referring to a single muscle known as the pectoralis major.
The chest is divided further into three bundles:
- Clavicular component (Upper Chest)
- The sternum (Center Chest)
- Costal area of the chest (Lower Chest)
Underneath the pectoralis major is the tiny pectoralis minor, which isn’t of any interest to the muscle-building crowd because it cannot be targeted with any exercises.
Nonetheless, tendonitis (inflammation of this muscle) is frequently confused with shoulder pain. Knowing where our bothersome muscle is can help us avoid over-emphasizing something that isn’t an issue.
- For starters, because it is a single muscle, the volume (number of sets) of your chest training should be fair and should never exceed the volume of your back or leg training. In most chest workouts, more than 15 working sets as a general guideline are not advocated.
- Second, the horizontal organization of muscle fibers into upper, middle, and lower bundles means that there is no such thing as a “middle chest” physiologically. Many athletes lament their lack of middle chest development and seek routines that specifically target this area — the muscle fibers in the chest cannot contract vertically. As a result, learning to strongly contract pecs during all exercises is the only method to fire up the “middle chest.”
- Finally, by varying the posture of your arms in various workouts, you can emphasize the “upper,” “center,” and “lower” chest muscular fiber bundles. This can be accomplished by changing the bench’s angle during presses and flyes:
- Bench Press on an Incline – This exercise focuses on the upper chest.
- Flat Bench Press – This exercise emphasizes the center of the chest.
- Bench Press with a Decline – Emphasizing the lower chest.
Safe way to pick up dumbbells:
It is absolutely vital to draw attention to the issue of safety. Without scaremongering, you should be comfortable getting heavy dumbbells into the starting position and putting them down on your own before doing any chest press workout.
You won’t be able to rack the weight or rely on a spotter to lift the weight of your chest, unlike with barbell presses. Sure, you can throw it, swing it, but you run the danger of injuring yourself as well as the gym’s flooring and carpeting. So, how does one get these dumbbells up?
- Grab a set of dumbbells and sit on a bench with the dumbbells on top of your thighs. Make sure your hands are facing each other and that your grip is solid.
- Lie back on the bench and use your thighs to push the dumbbells up.
- Place your feet on the floor and raise the dumbbells above your chest.
- Make sure your chest is pushed up, shoulders are retracted (drawn back), and your upper back and buttocks are always in contact with the bench.
Simply reverse the procedures and place the dumbbells down once you’ve completed your set. Now it’s time to get started with the workouts:
Top Dumbbell Chest Exercises:
Dumbbell Bench Press:
This is, without a doubt, the most efficient free weight workout for developing pecs. Because you can bring the dumbbells together at the top of the movement, dumbbell presses provide for better pecs contraction. In comparison to barbell bench presses, this exercise provides a wider range of motion.
Position to begin:
Place the dumbbells above your chest while lying down on a bench – Twist your wrist so that your thumbs are pointing in the same direction (pronated grip).
- a) With your elbows slightly bent, position your arms in line with your shoulder. Lower your arms gradually and spread your elbows as wide as possible.
- b) Hold the stretch for a second before pulling the arms up and together in a triangle-like motion with your chest — the dumbbells should not touch at the top.
- c) Tilt your wrists outwards, with your thumbs pointing slightly up, to allow for more muscle contraction.
- d) Squeeze your chest for 1-2 seconds and hold the contraction.
Twisting Dumbbell Bench Press:
Twisting dumbbell bench press is a rarely seen workout that completely utilizes the non-fixed grip advantage of dumbbells.
Throughout the movement, the dumbbell is rotated at a 180 degree angle to stimulate all of the pectoralis major muscle fiber bundles. When you twist the dumbbells, you’ll have to utilize less weight than using conventional presses.
Place the dumbbells above your chest while lying down on a bench. Twist your wrist so that your pinkies are pointing in the same direction (supinated grip).
- a) With your arms in line with your shoulders and your elbows slightly bent, tense your chest and press the dumbbells against each other, producing a strong contraction.
- b) Slowly separate the dumbbells from each other, keeping your chest contracted – lower your arms, spreading your elbows apart as you would in a typical dumbbell bench press.
- c) Slowly turn your wrists so that your thumbs face each other as you lower the dumbbells(pronated grip).
- d) Hold the stretch for a second before slowly rotating your wrists to a supinated grip while holding the dumbbells on top of yourself. Compress your chest and press the dumbbells together for 1-2 seconds.
Crush-Grip Dumbbell Bench Press:
Throughout the movement, the “crush-grip” is just pressing both dumbbells against each other. Your chest must be able to apply force horizontally (“crushing” dumbbells) as well as vertically (pressing dumbbells). This enables amazing muscular contraction and activation!
- a) Align your arms with your shoulders and bend your elbows slightly.
- b) Press the dumbbells against each other as hard as you can while squeezing your chest.
- c) Keeping the “crush-grip” on the dumbbells, lower them to approximately one inch off your chest.
- d) Raise the dumbbells to your shoulders and compress your chest for a second at the top.
Dumbbell bench presses have a number of advantages over traditional barbell bench presses. Greater range of motion, efficient muscle activation, and the ability to vary the grip during the exercise provide a distinct advantage for chest growth. Try out the suggested Dumbbells-Only Chest Training Program and let us know how you get on. You can also take the help of the eco-friendly, compact, and user-friendly gym and home equipment by OnTheGo Fitness.