Do you want to build a massive chest? Are you tired of doing barbell bench press or cable flys? Are you looking for a chest workout you can do at home without buying a lot of equipment? Do you want to mix your workout up? Do you want to know which dumbbell exercises work the best for building an awesome chest? Well, then you are in luck because you are about to find out what the best dumbbell workout for your chest really is.
This workout consists of only 3 dumbbell exercises yes I said only 3. Now a lot of you will be saying that’s not enough. Let me explain why you only need 3.
These 3 dumbbell exercises work the best for muscle growth in the chest. A lot of those other exercises just don’t work as well, most of the time you will get a better pump in your triceps or shoulders.
If you want a chest that looks like this then you want the pump to be in your chest.
Some of you are wondering how you’re going to get a good workout with only doing 3 sets of 3 exercises. Well, your not you will be doing 5-6 sets of 15 reps.
Lets Warm-Up First
Start off by doing standard pushups for 40 seconds take a 20-second rest
Next, you will do wide grip pushups, similar to standard but you will want to move your hands out a few more inches. Do the wide grip pushups for 40 seconds take a 20-second rest.
Next, you will do decline pushups, your hand position will be just like the standard pushup your feet will be elevated on a box, bench, or stool. Do the decline pushups for 40 seconds take a 20-second rest.
Next, You will do pike pushups your feet and hands should be a comfortable distance from each other. Really focus on using your chest and shoulders to lower and push yourself up. Do the pike pushup for 40 seconds then take a 1-minute rest.
Now It’s Time For The Workout
First, let me explain how this workout is going to go. Like I said before you will be doing 5 or 6 sets of 15 reps for each exercise. With minimal rest between sets no more than 30 seconds and no less than 20 seconds. I recommend starting with 5 sets with 20 seconds between sets and if that is not enough then do 6 sets.
The amount of weight you use depends on your fitness level. You should always be struggling to get those last two reps up but do NOT go to complete failure. If you need to lower the weight as you go through the sets (if you don’t need to lower the weight then you need to start with a heavier weight) then go ahead and lower the weight that’s the way this workout is intended to work.
The rest between exercises should be 1 minute you really want to keep your muscles working
All you will need are some Dumbbells and an Adjustable bench.
First Exercise – Dumbbell Chest Press
Watch the video below for the correct way to do the dumbbell chest press
You will do 5 or 6 sets of 15 reps, of the dumbbell chest press with 20 or 30 seconds rest between sets. When you are done with that rest for 1 minute and move on to exercise 2
Dumbbell Exercise #2 – Incline Press
Watch the video below for the correct way to do the incline press
You will do 5 or 6 sets of 15 reps of the Incline Press with 20 or 30 seconds rest between sets. When you are done with that rest for 1 minute and move on to exercise 3.
Exercise #3 Dumbbell Flys
Watch the video below for the correct way to do dumbbell flys
You will do 5 or 6 sets of 15 reps, of the dumbbell flys and now you are done with your chest workout.
After your workout, I would recommend doing 5 minutes of light cardio hop on your treadmill or elliptical or just go for a jog.
I would also recommend doing some stretching you don’t want to lose your mobility. The best way I have found to stretch my chest is to stand in the doorway put my arm out to the side raise my forearm to make a 90-degree angle(just like if you were flexing your bicep) with both arms on both sides of the doorway try and push through until you feel the stretch in your chest.
The Final Stretch
The reason I have picked these 3 exercises is that they are the most effective at building strength and size. Some of you are saying where is the decline dumbbell press exercise.
Well, I don’t really like the decline dumbbell press because most of the time you will get a better pump in your triceps than in your chest. When you’re doing a chest workout you want to build your chest, not your triceps.
Don’t worry your lower chest will be activated and growing because with these 3 exercises you are hitting your Entire chest.
Make sure you watch the videos to get the correct form when doing these exercises. The correct form = fewer injuries and MORE gains. You will get a fuller, bigger, and stronger chest using the best dumbbell workout for your chest.
Don’t forget that your diet will play a HUGE role in how much muscle you gain. Protein and good carbs are your muscles best friends without them you will not build muscle. Eating foods such as fish chicken breast and eggs are the best way to get your protein.
But eating that much just doesn’t always work out for the day so supplements are a great way to get the extra protein and good carbs you need. I used to go to gnc for my supplements until I found Bodybuilding.com their PRICES on the protein powder and supplements I buy are a lot cheaper and now that is the only place I buy supplements from.
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When you are doing your workouts you will be getting stronger so if you need more Dumbbells Click Here
Scott Herman (The guy in the videos) is also the founder of Muscular Strength they have Workouts, Articles, Full programs, Meal Planner, Recipes, Forums, and Much more.
To see what Muscular Strength can do for you Click Here!
Thank you for reading the best dumbbell workout for your chest. If you have any questions or comments please leave them below.
Best of luck in reaching your fitness goals