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6 Best Chest Workouts with Dumbbells

By Born Tough on

1. Why are Chest Workouts Important?

A chest workout can strengthen your chest muscles. It improves your physique while building up muscle mass. Chest exercises work certain muscle groups such as the triceps and biceps. The chest muscles consist of two parts: the pectoralis major and minor, more commonly known as the pecs. They help you carry more weight and burn extra calories during exercises. During chest workouts, aside from the chest muscles, your shoulders and arms are worked out as well. A chest workout can be an excellent way to warm up your pecs.

2. Benefits of Chest Workouts with Dumbbells

If a person wants a fit, strong, and toned chest, he/she should practice at least three different sets of chest workouts with dumbbells. A chest workout with dumbbells encourages a larger range of motion. Lifting dumbbells allows your muscles to get used to more and more stress, making it easier for your pectoral muscles to do basic movements. The heavier the dumbbells, the more resistance your chest muscles have to overcome. Lifting dumbbells also helps activate muscle fibers that work together to ensure smoother body movement. A larger range of motion always results in better muscle growth.

This article provides the necessary information about chest workouts while providing a list of the best chest workouts with dumbbells. You will also learn about the precautions and benefits related to different chest workouts with dumbbells.

Read Also: Lower Chest Workouts: Your Guide to Best Lower Chest Exercises

3. Best Chest Workouts with Dumbbells

Common chest exercises can make your chest muscles strong and fit. But you gain significant improvements if you do chest workouts with equipment. Here is a list of the best chest workouts with dumbbells.

3.1. Chest or Dumbbell Press

The chest or dumbbell press works your upper muscles or the pectoral major. This exercise builds up the shoulders, arms, and chest. Targeting muscles in both the major and minor pectorals, this exercise strengthens the deltoids, biceps, triceps, and pectorals.

Chest or Dumbbell Press

How To Do:

  • Lay down on a flat surface. While holding the dumbbells, position your arms and spread them apart at shoulder width.
  • Slowly lift your arms while holding both weights.
  •  Make sure your head, hip, and shoulders are flat against the ground.
  • Be mindful of how you move your elbows as you will work out your triceps more than your pectorals if your elbows are closer to your sides.

3.2. Dumbbell Pullover

The dumbbell pullover helps strengthen the chest and back muscles. To perform properly, your spine must be straight. The dumbbell pullover may increase the flexibility of the muscles in the major pectoral. Research has shown that this exercise also works the deltoids.

Dumbbell Pullover

How To Do:

  • Lay down a flat surface while holding a single dumbbell
  • Lift the dumbbell towards the ceiling above your chest.
  • Coordinate your breathing in rhythm with your lifting the dumbbell. Inhale as you bring the weight down towards your head and exhale when the arms return to the starting position.
  •  Repeat this exercise at least 10 times.
Check Also: A Beginner's Guide to Best Middle Chest Exercises

3.3. Floor Press with Dumbbells

The floor press with dumbbells strengthens the shoulder girdle. It works the triceps as well. It is a versatile workout that does not require a large range of motion.

Floor Press with Dumbbells

How To Do:

  • Lay down on the floor with your legs bent.
  • Get in the comfortable position while holding the dumbbells and both elbows locked.
  • Lift the weights toward the ceiling. Then slowly return to the starting position.
  • Repeat this exercise at least 10 times.

3.4. Chest or Dumbbell Fly

The chest or dumbbell fly focuses on working the major and minor pectorals, biceps, and deltoids. This exercise helps reduce tightness, increases your range of motion, and improves your posture. It also helps reduce back pain and get your body in shape.

Chest or Dumbbell Fly

How To Do:

  • Lay down on a flat floor or bench while holding dumbbells in both hands above your chest.
  • Bend your elbows as you raise and lower the weights, coordinating your breathing in rhythm with your movements.
  • Hold up the dumbbells for a few seconds.
  • Repeat this exercise at least 10 times.

3.5. Bench Press with Dumbbells

A bench press with dumbbells works the upper arms. This exercise typically has the thumbs pointed up when gripping the dumbbells, increasing the adduction of the shoulder which helps exercise the chest muscles.

Bench Press with Dumbbells

How To Do:

  • Lay down on the bench and slowly lift the weights to avoid injury.
  • Hold the dumbbells above the chest, bend the elbows and open your arms towards the sides.
  • Make sure you are in a comfortable position while holding a dumbbell in each hand.
  • Bring the dumbbells down towards your chest until it feels like you are pressing against the bench.
  • Repeat this exercise at least 7-10 times.

3.6. Around the World

“Around the world” increases the number of active muscle fibers in your chest. This results in your chest becoming larger and stronger. “Around the world” increases the adduction of your shoulders which helps exercise the chest muscles.

Around the World

How To Do:

  •  Lay flat atop a bench while holding a dumbbell in each hand.
  • Slowly move your dumbbells in a half-circular motion, then point the dumbbells outward towards your head.
  • Coordinate your breathing with your movements while lifting and lowering the dumbbells.
  • Inhale and exhale at a steady rate while moving the dumbbells.

4. Final Thought

Chest Workout has multiple benefits and it is popular among practitioners when it comes to a healthy and fit life. Although chest workout is crucial to sustain back and shoulders muscles, strong pecs contribute to upper body strength. Pecs, along with shoulders are intrinsic in throwing and guard actions.

5. Tips

  • Do not forget to warm up.
  • Wear appropriate and comfortable clothing for workouts.
  •  Challenge yourself to complete more sets for better results.
  • Gradually build up the intensity of your workouts.
  •  Follow the instructions for the chest workouts.
  • Understand the importance and difference between low and high reps.
More Read: Dumbbell Chest Workout: Top 5 Dumbbell Chest Exercises

6. Chart for Workouts

Chest workout Sets Reps Rest in set
Dumbbells Press 4-5 6-7 1-2 mins
Dumbbells Fly 5 4-6 60 sec
Floor press with dumbbells 2-3 12-15 45-60 sec
Dumbbells Pullover 3 15 90 sec
Around The world 3 12-15 60-90 sec

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