This dumbbell chest workout is designed to work the upper chest, the lower chest, and the inner chest. The reason to use dumbbells over free weight bars and ellipticals is that it allows for a greater range of motion, and to control this motion you use a greater range of muscle groups. This is a more efficient way of building muscle. Also, because you have a dumbbell in each hand, the left and right sides of your body are forced to work equally. This will produce a balanced and proportionate look to the muscles.
For each of the following dumbbell chest exercises, perform 3 sets of 8-12 reps.
Flat Dumbbell Bench Press
Start by lying on a flat bench with the dumbbells tucked into your armpits. Extend the dumbbells straight up and lock out your elbows. Then return to your original position. You want to explode in the upward motion of this dumbbell chest exercise, and coming back down slowly, focusing on your form.
Flat Dumbbell Flies
Start by lying on a flat bench with the dumbbells extended together straight above your chest. Now open your arms as if to give a hug and lower the dumbbells to about the level of your head. Keep your elbows slightly bent to provide support. Once at this level, bring the dumbbells back to their original position by squeezing your inner pectoral muscles. This dumbbell chest exercise will help provide that desired look of separation between the pecs.
Incline Dumbbell Press
Set your incline bench to about a 45 degree angle. Start with a dumbbell resting above each shoulder. Now press the dumbbells straight up and lock out your elbows. To finish the exercise, return the weights to their starting position. This dumbbell chest exercise works the upper chest. To work the lower chest, change your bench to a decline of about a 45 degree angle and perform the same press exercise.
*** Some of the following pushup exercises can be done with push bars or on dumbbells for more tension on the pectoral muscles. ***
Palms shoulder width apart. Lower your chest to the ground and push yourself back up.
Wide Palm Pushup
Palms about 6-12 inches outside of your shoulders. Lower your chest to the ground and push yourself back up.
Make a diamond shape by placing your thumbs and pointer fingers together. Now place your palms down underneath the middle of your chest. Lower your chest to the ground and push yourself back up.
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