Dumbbell Chest Workouts

So you are looking at working out your chest? Well the dumbbell exercises highlighted below are for you. It doesn’t matter if you are looking to build muscle or if you need to shed a bit of fat, incorporating these exercises into your workout can only produce positive results. The dumbbell chest exercises given in this post are suitable for both men and women!

Just remember that in order to lose fat you will need to perform these dumbbell chest exercises using different rep levels and weights than you would if you are looking to build muscle!

If you need a great fat loss workout program then click here to see the program I recommend

Or

If you need a great muscle building workout program then click here to see the program I recommend

Dumbbell Chest Exercises

Dumbbell Chest Press

Just because you are using dumbbells doesn’t mean you can’t do the traditional chest press exercise.

To perform a Dumbbell Chest Press you need to:

1) Lie flat on a workout bench or a flat surface with a dumbbell in each hand, palms facing outward.

2) Bend you elbows and lower the dumbbells until your elbows are just below the chest, making your arms look like goal posts.

3) Press the dumbbells back up to the starting position ensuring you do not lock your elbows.

nifty trick; try using an exercise ball instead of a workout bench for extra stability training

Note: When you bring the dumbbells toward your chest do so in a smooth controlled motion. Then when you press back outward do so in an explosive fashion.

Exercise Modifications: This exercise works out the chest more specifically the middle chest. However all over chest workouts are important so you can modify this exercise in 2 ways; you can set the bench on an incline or a decline. On incline this exercise will workout the upper chest and on a decline this exercise will work out the lower chest.

Dumbbell Chest Flys

Sometimes spelled Flies or Flyes, Dumbbell Chest Flys are a staple Chest Training Dumbbell Exercise.

The Chest Fly, as opposed to the chest press, works out the outer chest muscles and is a great workout for a full developed chest.

To perform a chest fly you need to:

1) Lie flat on your back on a workout bench or a flat surface with the dumbbells straight out above you palms facing each other.

2) Now lower your arms in an arcing motion until your arms are just below your chest.

3) Squeeze your chest and bring the dumbbells back to the starting position

4) Repeat for the desired number of reps.

Note: Make sure you bend your elbows slightly so the bulk of the resistance is on your chest and not your joints

Exercise modifications: This exercise again can be performed on an incline or a decline depending on where in your chest you are looking to work out. To avoid that droopy look in your chest ensure that you work out the top of your chest as often as the middle and lower chest.

Non-Dumbbell Chest Exercises

So just because you have dumbbells doesn’t mean that you can’t do some traditional bodyweight exercises for your chest. Just sticking with dumbbell exercises will get tiresome over time so it is good to change things up.

Pushup Variations

I love pushup variations, they are great. They basically take the standard pushup (one of the staple exercises of any workout) and modify it for increased benefits and for a nice change of pace!

My favorite pushup variation for the chest is the Clap Pushup, effectively what you do with the Clap Pushup is:

1) Get into normal pushup position

2) Go down until you reach bottom position

3) Then when you push yourself off the ground again to return to top position do so with enough force that your hands leave the ground

4) Clap your hands and then return to ground to perform another pushup.

Check out this list I made of the 5 Best Pushup Variations for Chest Workouts

What Is Your Aim?

If you intend to use these chest exercises to build muscle for a ripped masculine chest and body then you should check out this video from Rusty Moore that explains why too much emphasis on ‘The Big 3′ can cause a big and bulky physique that is just terrible looking:

To view this video click here

OR

If you intend to use these chest workouts as part of a fat loss program may I recommend you taking a look at Craig Ballantyne’s Turbulence Training Dumbbell Depletion Workout Program. You will probably have already heard of Craig Ballantyne but if you haven’t then all you need to know is he the man when it comes to fat loss workouts in short intense sessions.

Anyway Craig has a complete workout program dedicated to people who only have access to dumbbells. This workout program will burn enough calories to sculpt a lean body for you with just two 20 minute exercises a week!

Click here to learn more about Craig’s fantastic fat burning dumbbell program

Final Word

I have talked about a number of exercises here that are chest intensive, just remember that a lot of exercises that are not chest specific will still train the chest. Plus when you are working out it is best to do all-over workouts that target the broad spectrum of muscle groups so you can have a lean and toned body everywhere.

So keep up with other exercises and just use these when you want that extra bit of work doing on your chest.

Do you have any other chest exercises you like to perform? Dumbbell or non-dumbbell, share them with us below:

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