Best Dumbbell exercises for a massive chest

Kuku Samuel | November 15, 2020

Looking for the best chest workout? Struggling with lagging upper pecs? If so, you’re not alone. Many guys have a hard time building a chest that’s thick and rock solid. While genetics play a key role in chest development, there are several other factors that should be considered. Your diet and training routine can make or break your progress. In addition to the bench press, you have to include a number of other exercises to bring up a weak chest.

Here’s a chest workout that actually works:

Dumbbell Bench Press

Begin your chest workout with the dumbbell bench press. This compound exercise targets the pecs as well as your shoulders and triceps. Simply lie down on a flat bench, with a dumbbell in each hand. Raise the dumbbells until your arms are extended. Lower them slowly until you feel a slight stretch in your chest or shoulder.

Dumbbell Incline Press

Just like the dumbbell bench press, this move hits your chest, triceps, and shoulders. The only difference is that this time you will use an incline bench. Raising your torso will activate your upper chest and front delts. Next time you work out, use a barbell. Alternate dumbbell and barbell exercises every week to target your muscles from different angles.

Straight-Arm Dumbbell Pullover

This exercise engages your chest, lats, shoulders, and triceps. To get started, lie on a flat bench. Grab a light dumbbell, with your palms against the plates. Lift it up straight up over your chest and then lower it down, stretching your chest. Repeat as many times as needed. If your goal is to add size, aim for eight to 12 reps. Do up to 20 reps for endurance, and four to six reps for strength gains.

Renegade Row Push-Ups

Renegade row push-ups target the chest and back muscles. Simply set yourself up in pushup position, place two dumbbells on the floor, and grasp the handles with each hand. Row the dumbbell in your right hand when pushing your body up. Do the same on the left side.

Lying Fly

This move targets the upper and lower chest muscles as well as your biceps and delts. Lie down on a flat bench with a dumbbell in each hand. Open your arms out to the sides and then raise them to the ceiling until the dumbbells are side by side on top of you. Slowly return to the starting position.

Post Workout Chest Stretches

Once your chest workout is over, stretch your body to prevent muscle fatigue and soreness. A good way to do that is lacing your fingers behind your back, straightening out your arms, and lifting your chin. You may also stretch your core muscles or do the plank.