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How to Build a -PERFECT- Chest (DUMBBELLS ONLY)

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Rating: 4.0; Vote: 1

m going to show you how to build your upper chest, lower pecs, and get a more defined middle pecs with 8 specific chest workout techniques that will help you to start sculpting your chest like never before. It starts with a couple of mechanical keys that you want to make sure you are not abandoning just because you are using dumbbells to perform your chest exercises. First thing is making sure to keep using leg drive on the dumbbell bench press. Think about pushing your feet into the floor as if you would try and slide your body up the bench as you press the dumbbells away from your body at the bottom of the rep. Keep in mind, it is important that you use heavier dumbbells to do this as they will be important to keep your shoulders pinned down to the bench and prevent your body from actually sliding. Next thing you want to take advantage of is the fact that when you build bigger pecs with dumbbells you have the independence of the weights that you can use to your advantage. When using a barbell, your hands are fixed to the bar and it is impossible to get any independent freedom of them during the press. With dumbbells, you can tilt your thumbs up, which will allow the dumbbells to be brought closer together into adduction at the top of the rep and get a better contraction of the pecs muscles as a result. Next, you want to explore the use of the underhand dumbbell bench press in order to build a perfect chest. This is particularly helpful when you are training at home and don-t have access to an incline bench. The flip of the grip helps to better engage the lats (always a good thing when learning how to bench press heavier) but also gives you the low and away to up and in path that gets a better contraction of the upper chest fibers. From here, you want to be sure that you are not forgetting to include drop sets in your chest workouts to build a bigger chest. This is helpful because it limits the number of dumbbells that you will need to build a big chest. In fact, you may not need any additional dumbbells at all if you simply drop to the floor immediately following your heavy set of bench press and rep out on pushups until failure. Next, the static dumbbell bench press technique is another great way to levy a powerful attack against your chest muscles without needing a heavy barbell. Hold one arm steady as you press with the opposite arm. This is great for exposing one sided imbalances of the chest. The position you hold the dumbbell in makes it more or less difficult. Hold the dumbbell down near the chest for an even greater challenge. Finally, three chest exercises for building a bigger chest are important to make sure you-re not overlooking. The first is the dumbbell pullover. Here you want to make sure you-re not pulling with the elbows with them flared out to your sides. This will engage the lats more than the chest. Instead, if you pull your hands together and squeeze your upper chest together you will drive the movement more with the chest and help it to grow bigger. The UCV dumbbell raise is a great move for getting pecs muscle growth as it gets your chest into a more complete contraction with dumbbells, with more adduction possible at the top of the rep. Keep in mind that the weights used here will have to be lighter. Finally, the chest fly is one of the better exercises for overloading adduction, but you can also take advantage of eccentric stress for chest growth by slowing the weights down and safely performing this on the floor rather than a bench. This chest exercise is one that often times gets done on a bench with light weights rather than as shown here with heavier weights, and your ability to build a bigger chest is compromised because of it. For a complete step by step workout that helps you see how to build a bigger chest with more than just dumbbells, be sure to visit athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Greg
Have a great question for you? I've got a neromusclar disability that affects part of my body. Have been working out to get into a better health and better shape. Have been working out for roughly a month listening to ur advice. So how do I train the part of my body that s affected by the neromusclar disability ( since it's weaker than the rest of my body ) to get stronger and equally important to the overall body look, power & strength like a combination of a body like Superman, Batman, Captain America & Thor. For over all strength, conditioning and look that's not misproportioned due to my body having a neromusclar disability ( using lighter wieghts for more rep's to failure or use a heavier wieght with less rep's than what I do with the normal parts of my body )
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sport
Jeff is the - hands down. I stumbled upon this dude 5 years ago when I started my health journey and started to hit the gym with no direction and started feeling a click in my shoulder. Sure enough I find one of his videos and one thing led to another and I followed his lead strictly and legit transformed my entire body. I owe it to him because no matter what gym I go to someone always ask me how did I get my arms or shoulders the way I did (mind you I-m not even that big) but it-s humbling and rewarding to watch your own body change and then people to admire the hard work and ask for tips! I-ve been wanting to say this for a while so hats off to Jeff for real -
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Hector
I hurt my elbows because of lifting them off the ground just before doing chest press with dumbbells. what technique do you suggest to avoid this? The problem is transitioning from picking up your dumbbells and laying flat on the bench. If I had a partner I could have him hand off the dumbbells as I am flat on the bench. I usually workout alone! I agree with you 100% but I have to go back to using the bar or a machine unless I figure out how to do this without hurting myself
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Some
Jeff, I used to do the barbell bench press with my feet on the ground, but then I heard and was shown how bad that was for my back/spine. Because I was curling or arching while doing the exercise. Now I've moved away from the barbell bench press and exclusively do the dumbbell bench press and I still put my feet on the bench vs on the ground in an effort to protect my back/spine. Am I killing my gains or hurting something?
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John
I would like to know.
I know my testosterone will rise after I-ve cleaned up my diet completely and lost my belly fat and chest fat etc.
But how much approximately?
And once I build my body muscle and fill out will that rises my testosterone levels and by approximately how much?
A little or could I go from 450 range to 550?
450 to 650?
I-d be happy in 650 range.
Or is it possible to go higher?
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Nerd
What if say someone like me who-s had many surgeries that have cut into many areas on my upper mid and lower chest muscles. And over the years have sadly developed man-Boobs. I-ve lost a good amount of the fat from there but I-m worried I won-t be able to re-build and tone those muscles to look great and give myself that manly confidence I would love to have!
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Manuel
Excellent information and I look forward to slaying my chest with this new insight. As Master Trainer and someone who has education in the field I absolutely love and appreciate learning new techniques and tricks. Oh and Jesse's pizza guy porn stache needs it own Athlean X logo. Put it on shirts, shorts and stickers. -
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Roy
I feel little unusual question to ask. I am limited, because I suffer with arthritis in my lower spine, and bulging disk. I need exercise that I can do to strengthen abdominal muscles, which can help with support of my lower spine. If you can give any suggestions, or show any exercises. Thank You
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Kwaisi
Forgot about some of these movements. Will they help me build my strength back. Lost a lot of weight and some body fat, so naturally I lost some strength also. Looking for some different techniques to regain my chest strength back.
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BILL
I-m having a hard time developing my upper chest after I tore my pec minor- bums me out! Cant really lift heavy like I use to never had surgery. what do u advise I do? For better chest development-
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