Overview:
Your chest holds many important structures for breathing, digestion, blood circulation, moving your arms, and other bodily functions.
Growing and strengthening chest muscles is vital as it improves breathing, posture, ability to push or lift, and overall functional fitness.
In this blog, we will delve into some top chest workouts with dumbbells that are beneficial for developing and improving overall chest muscles.
Table of Contents
What are the muscles of the chest region:
The chest, or pectoral region, contains several muscles. The major muscles of the chest include:
Pectoralis Major: It is a thick, fan-shaped, or triangular convergent muscle that makes up the bulk of the chest muscle. It has two parts – the clavicular head (upper chest) and the sternal head (lower chest).
Pectoralis Minor: This is a thin, triangular muscle located underneath the pectoralis major. It attaches to the ribs and serves to stabilize the scapula, the large bone of the shoulder.
The other minor muscles of the chest include subclavius muscle, and serratus anterior.
Chest workouts with dumbbells include:
1. Dumbbell Bench Press:
The dumbbell bench press is a simple exercise but great for improving chest muscles. It targets all the major muscles of the chest.
It is a simple substitution for a barbell bench press. You may not be able to shift as much weight as on the bar but dumbbells offer a greater range of motions that involves your pecs more thoroughly.
This exercise is also known as a dumbbell chest press.
How to perform dumbbell chest press:
Setup:
- Lie down on a flat bench with a dumbbell in each hand.
- Position yourself so that your head, back, and buttocks are all in contact with the bench. Your feet should be flat on the floor.
Positioning:
- Hold the dumbbells directly above your chest with your palms facing forward and elbows slightly bent.
Execution:
- Inhale and slowly lower the dumbbells to the sides of your chest, keeping your elbows tucked in at about a 45-degree angle to your body. Your upper arms should be parallel to the floor or slightly lower.
- Pause briefly at the bottom of the movement, ensuring you maintain control and stability.
- Exhale and push the dumbbells upward using your chest muscles, extending your elbows but without locking them at the top.
- Squeeze your chest muscles at the top of the movement, then slowly lower the dumbbells back down to the starting position.
Repetition:
- Perform this exercise for 3 sets with 8-12 reps, meaning each set should contain 8-12 reps.
2. Incline Dumbbell Bench Press:
The incline dumbbell bench press is a variation of the traditional dumbbell bench press that targets the upper portion of the chest muscle particularly the clavicular head of the pectoralis major.
It allows more growth of the upper chest muscles when performed regularly. It also targets the muscles of the shoulder and triceps.
It is also known as an incline dumbbell chest press.
How to perform incline dumbbell bench press:
Setup:
- Adjust the bench to a 30-45 degree incline. The higher the incline, the more emphasis on the upper chest.
- Sit down on the bench with a dumbbell in each hand resting on your thighs.
- Using an overhand grip (palms facing forward), pick up the dumbbells one at a time and place them on your thighs.
Positioning:
- Lie back on the bench, and as you do so, lift the dumbbells up to shoulder height, palms facing away from you.
Execution:
- Inhale and begin to lower the dumbbells to the sides of your chest in a controlled manner. Keep your elbows at a 45-degree angle to your body.
- Pause briefly when the dumbbells are just above your chest, then exhale and press them back up to the starting position, while keeping your wrists firm and stable.
Repetition:
- Perform this exercise for 3 sets with 8-12 reps.
3. Decline Dumbbell Bench Press:
It is also a variation of the dumbbell bench press that primarily targets the lower part of the chest muscles. It also indirectly involves the shoulder and triceps and improves overall chest development and strength.
How to perform decline dumbbell bench press:
Setup:
- Adjust the bench to a decline angle, usually around 15-30 degrees.
- Lie down on the bench with your head at the lower end and your feet securely hooked under the footpads or fixed firmly on the floor.
- Hold a dumbbell in each hand with an overhand grip (palms facing your feet).
Positioning:
- Extend your arms straight up above your chest with the dumbbells in line with your shoulders.
- Your back should be flat against the bench, and your core should be engaged.
Execution:
- Inhale as you slowly lower the dumbbells to the sides of your chest.
- Keep your elbows at a 45-degree angle to your torso to minimize shoulder strain.
- Ensure a controlled and smooth movement.
- Exhale as you press the dumbbells back up to the starting position.
- Focus on using your chest muscles to push the weights, keeping your movement steady and controlled.
- Squeeze your chest muscles at the top of the movement without locking your elbows.
Repetition:
- Perform 3 sets of this exercise with 8-12 reps.
4. Dumbbell Pull-Over:
This is a great exercise for targeting your lower pectorals. It also involves latissimus dorsi (a large muscle in the back).
How to perform dumbbell pullover:
Setup:
- Select a dumbbell with a weight you can handle comfortably.
- Position yourself on a flat bench with your upper back and shoulders resting on the bench and your feet flat on the floor.
Positioning:
- Hold the dumbbell with both hands, gripping it by the base of the top plate with your palms facing up and thumbs wrapped around the handle.
- Extend your arms straight above your chest, keeping a slight bend in your elbows to prevent joint strain.
Execution:
- Inhale as you slowly lower the dumbbell in an arc behind your head.
- Maintain the slight bend in your elbows and keep your core engaged to stabilize your body.
- Lower the dumbbell until you feel a comfortable stretch in your chest and lats, typically when your arms are parallel to the floor or slightly below.
- Exhale as you lift the dumbbell back to the starting position, following the same arc.
- Focus on using your chest, lats, and triceps to bring the dumbbell back up.
- Keep the movement controlled and avoid jerking the weight.
Repetition:
- Perform 3 sets of it with 8-10 reps.
5. Dumbbell Chest Fly:
Dumbbell chest fly is an excellent exercise that targets your chest muscles. It also involves the muscles of the shoulders and triceps.
How to perform dumbbell chest fly:
Setup:
- Select a pair of dumbbells with a weight you can handle comfortably.
- Lie on a flat bench with your feet flat on the floor and your back pressed firmly against the bench.
- Hold a dumbbell in each hand with an overhand grip (palms facing each other).
Positioning:
- Extend your arms straight above your chest with a slight bend in your elbows to prevent joint strain.
- Keep your palms facing each other and ensure your dumbbells are touching or very close to each other
Execution:
- Inhale as you slowly lower the dumbbells in an arc out to the sides, keeping a slight bend in your elbows.
- Lower the dumbbells until they are level with your chest or you feel a comfortable stretch in your pectoral muscles.
- Your arms should form a wide “T” shape at the bottom of the movement.
- Exhale as you lift the dumbbells back up to the starting position, following the same arc.
- Focus on squeezing your chest muscles to bring the dumbbells together.
- Maintain the slight bend in your elbows and ensure the movement is controlled and steady.
Repetition:
- Perform 3 sets of this exercise with 8-10 reps.
6. Dumbbell Pushups:
Pushups may seem simple but it is one of the top bodyweight exercises that strengthen all major muscles of your upper body including, the chest, arms, core, shoulders, back, biceps, and triceps.
Placing dumbbells under each hand allows a better range of motion, allowing you to stretch the pecs more as your hands are elevated.
How to perform a dumbbell pushup:
Setup:
- Choose a pair of hexagonal dumbbells that are stable and can support your weight. Avoid round dumbbells as they may roll.
Place the dumbbells on the floor, shoulder-width apart.
Positioning:
- Grip the dumbbells firmly and get into a high plank position with your arms fully extended. Your body should form a straight line from your head to your heels.
- Position your hands (holding the dumbbells) directly under your shoulders and keep your feet together or slightly apart for better balance.
- Engage your core to maintain a straight body line and prevent your hips from sagging.
Execution:
- Inhale as you bend your elbows and lower your body toward the floor.
- Lower your body until your chest is just above the floor, or you feel a stretch in your chest muscles.
- Exhale as you press through the dumbbells to extend your arms and lift your body back to the starting position.
- Focus on using your chest, triceps, and shoulders to push up.
- Ensure the movement is controlled and steady, avoiding any jerky motions.
Repetition:
- Perform 3 sets of this exercise with 10-15 reps.
Conclusion:
Chest workouts are crucial to strengthening and growing your chest muscles and help you in your day-to-day activities such as pushing or lifting something.
There are some top chest workouts with dumbbells including, the dumbbell bench press, incline or decline dumbbell bench press, dumbbell pullover, dumbbell pushup, and dumbbell chest fly that improve and develop overall chest muscles.
Be consistent with your workout routine to gain the desired result.
FAQS:
What are some top dumbbell chest workouts at home without a bench?
Dumbbell floor pullovers, dumbbell pushups, dumbbell floor presses, and dumbbell svend presses are some top chest workouts with dumbbells that you can perform at home without needing a bench.
Which dumbbell exercises are best for the chest?
Dumbbell pullover, dumbbell pushup, dumbbell svend press, dumbbell bench press, incline dumbbell bench press, decline dumbbell bench press, and dumbbell chest fly are some best dumbbell exercises for the chest.