Intro:
Welcome, I am going to share with you dumbbell chest workout that will be only using dumbbells. It can be done in home or in gym. I would prefer you buying a bench if you are doing this workout at home , but it can be done on floor too. I have mentioned in the note below, from where you can buy a perfect adjustable bench. As your expert gym trainer, I present to you the best
dumbbell chest workout, carefully planned to maximize gains and and mass
1. Dumbbell Bench/ Floor Press:
How to Perform:
- Lie on
a flat bench/floor holding a dumbbell in each hand.
- Extend
your arms above your chest, palms facing forward.
- Lower
the dumbbells to chest level, then press them back up.
Sets and Reps:
- 4
sets x 8-10 reps
Muscle Targeted:
- Primary:
Pectoralis Major
- Secondary:
Anterior Deltoids, Triceps
2. Incline Dumbbell Flyes: Upper Chest Exercise
How to Perform:
- Adjust
the bench to a 30-45 degree incline. Or you can sit on any chair lifting your chest upwards by adjusting your back.
- Hold a
dumbbell in each hand above your chest.
- Lower
the dumbbells outward, then bring them back to the starting position.
Sets and Reps:
- 3 sets
x 12-15 reps
Muscle Targeted:
- Primary:
Upper Pectoralis Major
- Secondary:
Anterior Deltoids, Serratus Anterior
3. Dumbbell Pullover:
How to Perform:
- Lie
on a bench/floor with only your upper back and shoulders on the surface.
- Hold
a single dumbbell with both hands straight infront of your face .
- Lower
the dumbbell backward, then pull it back up to the starting position.
Sets and Reps:
- 3 sets
x 10-12 reps
Muscle Targeted:
- Primary:
Pectoralis Major, Latissimus Dorsi
- Secondary:
Triceps
4. Decline Dumbbell Press: Targeting the Lower Chest
How to Perform:
- Set
the bench to a decline position. / Lift your hips up with your traps and shoulder only touching floor.
- Hold
a dumbbell in each hand, arms extended above your chest.
- Lower
the dumbbells to chest level, then press them back up.
Sets and Reps:
- 3
sets x 10-12 reps
Muscle Targeted:
- Primary:
Lower Pectoralis Major
- Secondary:
Triceps, Abdominals
NOTE :
If you want to grab a pair of adjustable dumbbells with best grip then click here
If you want an adjustable bench, then please click here to avail this offer!!
Conclusion: Elevate Your Chest Training with Dumbbells
Do these four key exercises in your dumbbell chest workout routine for a comprehensive approach to muscle development. Maintain proper form, focus on controlled movements, train close to failure, and progressively challenge yourself by increasing weights. Whether you're aiming for strength, size, or definition, this workout is made to deliver results. Grab those dumbbells, and get started!!!
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