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The BEST Dumbbell Exercises - CHEST EDITION!

In today’s video we look at the best dumbbell exercises for chest. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect along with the best way to train adduction of the chest muscles.
First we cover strength. The key here is that we actually have two non-dumbbell exercises that have their own benefits and those are the bench press and the weighted dip. While both are fantastic moves for building bigger pecs (as well as shoulders and triceps) there is a unique advantage that the dip has when you convert it to a dumbbell only option that the bench press lacks, and that is maintained stability and better carryover of the load.
Since strength training should be focused on safely lifting heavier and adhering to progressive overload you do not want to not have to sacrifice shoulder stability if you can avoid it. When moving to the dumbbell version of the bench press you will often find that your shoulder instability from holding separate dumbbells is going to undercut your overall strength to a much greater degree than what would happen with a dip. Strap a dumbbell up to a dip belt and keep pushing the heavy loads that are already additive to the weight of your own body.
Next we focus on power. The element of speed is critical to maximizing the effect of power training for our chest. Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development. If you chose a dumbbell bench press and opted to accelerate the weight as fast as possible you would find that your body actually inherently slows the weight down as you approach full extension as a protective mechanism for the joints and to prepare for the next rep.
Performing an explosive plyo tap pushup allows you to fully express your power by accelerating through the rep, unhindered by the length of your arm as in the bench press.
For hypertrophy you want to explore eccentric muscle damage. The best way to do this is with the floor fly. Pick up a pair of dumbbells and press them to the top as you would with a normal bench press. Then slowly lower them as in a fly, concentrating on the eccentric lowering of the weights to put the stress on the pecs. Because you can cheat the rep to the top and don’t have to worry about the health of your shoulder because of the floor, you can actually use heavier than normal weight here to maximize the muscle growth effect even more.
We always want to keep an eye on the correctives on this channel as well. In the case of the chest you can use your dumbbells as a method of lightly overweighting a chest stretch. Here we want to stretch the pec minor, which is a muscle that can get tight and pull your shoulders up and forward which ruins your posture and shoulder integrity when it does. Lie on a foam roller and place your arms in the position shown with the dumbbells in your hand to get a nice stretch on the pec minor and prevent tightness from occurring.
Included are a few other exercises to emphasize adduction of the arm with dumbbells, which we know is a key function of the chest that doesn’t get hit with just bench press, pushups and dips. Also, a total body option that reinforces the mechanics of the thoracic spine that has carryover to other areas of our training as well.
Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.
For more videos on training, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.
Build Muscle in 90 Days - athleanx.com/x/my-workouts
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    Tháng trước

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! giveaway.athleanx.com/ytg/best-dumbbell-chest If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • alexandre fal

      alexandre fal

      17 ngày trước

      Subtitula este video jeff

    • Casey Fand

      Casey Fand

      27 ngày trước

      Wish you had a continuing education weekend program. What state are you in? Would love to meet you.

    • Dulk9


      28 ngày trước

      Damn You. I did that and I got Jessie.

    • drewdatification


      29 ngày trước

      Way late but I liked anyway LoL

    • Tony Joe

      Tony Joe

      29 ngày trước

      Please make a proper clean and jerk video jeff.. I would certainly like to add that to my work out..

  2. Perou


    Ngày trước

    Dude, that's so much information...for free This channel is gold

  3. G Fz

    G Fz

    Ngày trước

    Tried the dumbbell plyo-tap, went through the roof of my house. You owe me $13,750 Jeff

  4. coltmerg 420

    coltmerg 420

    2 ngày trước

    12:45 I like this one nice heat .

  5. Julian Harrison

    Julian Harrison

    3 ngày trước

    Question for anyone who’s completed the 4 week program on Athlean-X which is Tactix, did it actually help you? I’m training hard while I wait for a contract to open up for the MOS I applied for, however if there’s a clear outlined program that others can claim worked for them, I’ll buy it and save myself the headache of writing up my own workout plans.

  6. Marc Creed

    Marc Creed

    4 ngày trước

    Hey Jeff, first thanks for making dumbbell workout very helpful. Second I'm trying to develop/ burn my back fat but I only have access to dumbbells. If you haven't already can you make a video on dumbbell work for the back and if you can you send me title/link of video, thanks keep up your videos they're super helpful👍👍👍

  7. Matt Bonneville

    Matt Bonneville

    4 ngày trước

    I need the ceiling, otherwise I might be tempted to push myself up into orbit.

  8. Jim Cox

    Jim Cox

    5 ngày trước

    Hi Jeff I really like your "The Best Dumbbell Exercises" series. Is there a Back edition?

  9. marc klita

    marc klita

    5 ngày trước

    what he said.

  10. Trevor Parry

    Trevor Parry

    5 ngày trước


  11. Adam Ezouini

    Adam Ezouini

    5 ngày trước

    Can you make a video about the first time worckout in the gym

    • Adam Ezouini

      Adam Ezouini

      20 giờ trước

      I used to do taekwondo But I never lift weight

    • Adam Ezouini

      Adam Ezouini

      20 giờ trước

      First at the gym

    • BlackHat Fit

      BlackHat Fit

      21 giờ trước

      Adam is this your first time training in a gym or first time training?

  12. Roger Tesso

    Roger Tesso

    5 ngày trước

    I really appreciate these dumbbell exercise videos. I work on towboats where we are very limited on equipment and majority of us captains become over weight and have health issues due to lack of exercise and nutrition. So I truly appreciate these videos

  13. codsam25


    5 ngày trước

    What would i do without athlean!! Best wholesome content that focuses on educating not shoving promotions down our throat!

  14. Ryu Hadouken

    Ryu Hadouken

    6 ngày trước

    I’ve been watching Jeff’s videos for years and I love how the end always reminds me of a benediction at the end of church.

  15. Prince Khapra

    Prince Khapra

    6 ngày trước

    Good 1

  16. aousaous65


    6 ngày trước

    Cool experience

  17. DsiakMondala


    6 ngày trước

    I really need extra training on my chest and I only have dumbells at home. thanks man.

  18. e2dd


    6 ngày trước

    Love it dude but can you just get to the fucking excercises. Thanks!

  19. Roger Bee

    Roger Bee

    7 ngày trước

    get to the freakin point already!

  20. Kyle Elbaz

    Kyle Elbaz

    8 ngày trước

    I don’t think I have the courage to do the dumbbell press up in a public gym 😂

  21. zakaria migeto

    zakaria migeto

    8 ngày trước

    this guy is my favs...ur a pro bro....u literary tought me how to workout

  22. Matt Black

    Matt Black

    8 ngày trước

    Any good foam rollers to recommend? I'm in need! 😎

  23. Ras Alghul

    Ras Alghul

    8 ngày trước

    Such a great video with very intelligent ideas

  24. Shawn Peterson

    Shawn Peterson

    10 ngày trước

    I've been lifting for 10 years now, and I have never thought of these exercises or heard of them anywhere else. amazing information and I'm excited to try some of these out today on my chest and arm day training. Thank you

  25. Chidambara Krishnan

    Chidambara Krishnan

    10 ngày trước

    I live in a remote town in India and the gym in the next city is a difficult commute for doing everyday. Is it possible to get good results by working out home with just dumbbells and a bench or any machine is needed ?

    • BlackHat Fit

      BlackHat Fit

      21 giờ trước

      Hell yes you can get results from dumbbells alone bud. There are a ton of exercises you can do for arms, chest, back, shoulders and even legs!

  26. Wasim Babili

    Wasim Babili

    10 ngày trước

    Thank you for what you do man!!

  27. Henri Fischer

    Henri Fischer

    12 ngày trước

    I train with bands and found enough exercises for legs, biceps and triceps that make me really feel the intended muscles and I can follow all the way to fail. But I'm struggling to find either good exercises or good form for my chest (band low, middle and high, moving arm across chest). Isolating those muscles - feeling them strain - doesn't seem to work, as a result I can't train up to failure and end the sets because I'm out of breath/exhausted/tired. Not trying to get "big", only firm and mostly fit. Should I change to using dumbbells?

  28. Ravana the villain

    Ravana the villain

    12 ngày trước

    does masturbation effects the gain? please replay fast

  29. Hentai haven -chan

    Hentai haven -chan

    12 ngày trước

    Can i gow with light weights but has tension

  30. Taylor Erwin

    Taylor Erwin

    12 ngày trước

    DB video for back

  31. Big Fish

    Big Fish

    13 ngày trước

    Weighted Dips Dumbell Tap Pushups Floor Flys Bench Press Ladders Bench Press Ups Pectoris Minor Stretch UCV Raise

  32. Rathernot Disclose

    Rathernot Disclose

    13 ngày trước

    Getting some sound absorbing foam for your gym would eliminate a lot of that echo you get in your videos. Not really a big deal, but in case you care...

  33. Radioactive Dino

    Radioactive Dino

    13 ngày trước

    I enjoy watching your videos and learning new information on lifting. I have a question though, what do I do to work the lower portion of my chest if I have nothing to do dips on?

  34. Sean


    13 ngày trước

    Ok thanks

  35. Vishal Kumar

    Vishal Kumar

    15 ngày trước

    Fuck 🤣

  36. Ferrari King

    Ferrari King

    15 ngày trước

    Wish I saw this before I bought a weight belt

  37. James Shaw

    James Shaw

    16 ngày trước

    Can you cover all the muscle groups please these are really helpful as sometimes my gyms too busy to get on the benches and racks

  38. T Quinata

    T Quinata

    17 ngày trước

    Question of the day: I have very high metabolism & it’s hard for me to gain. I’m currently lifting heavy & could use some help before I hurt myself in this process. I’m trying to build/gain muscle. My question to you is what is your best advice for me to put to use for a high metabolism individual ? Lmk

    • BlackHat Fit

      BlackHat Fit

      21 giờ trước

      T.... so you are the classic hardgainer yes?? Just like I am/was.....do you train now?

  39. Brandon Carroll

    Brandon Carroll

    17 ngày trước

    *wife walks in on me using my muscle marker*. What the hell...?! Me: Jeff told me to...😬

  40. Chunkkrink


    17 ngày trước

    Jeff, ive seen youtubers said u can target inner/outer chest is that true?

    • Robin w

      Robin w

      17 ngày trước

      Chunkkrink different for everybody. In reality you just gotta go heavier and load. Accessory stuff like chest flys help some people. But not everyone , just experiment! In my case I just had to progressively load flat barbell AND dumbbell, and progressively load incline barbell AND dumbbell. Good luck

  41. EpicWarframeNinjaPVP


    17 ngày trước

    Nice, the corrective exercise seems lit

  42. Angelo Garcia

    Angelo Garcia

    18 ngày trước

    Can you do back, arms and legs dumbbell edition soon!

  43. Souxz


    18 ngày trước

    I started working out..anyone that wants to know how I turned out if you're reading this in the future, comment

  44. DoraTheNinja


    18 ngày trước

    I must be the only person who can bench more with dumbbells ?

  45. Joseph Valencia

    Joseph Valencia

    18 ngày trước

    Jeff can you make a series of videos that focus on a specific muscles group but using dumbells

  46. Raaj Jana

    Raaj Jana

    18 ngày trước

    sir tell me best workout for wider lower chest...

  47. Tom Seward

    Tom Seward

    18 ngày trước

    Get to the point! You love to run that mouth.

  48. Andrea Dumbulwewa

    Andrea Dumbulwewa

    18 ngày trước

    Can I do a bench press up on a a decline bench? Is it the same?

  49. Terius Zúñiga

    Terius Zúñiga

    18 ngày trước


  50. Terius Zúñiga

    Terius Zúñiga

    18 ngày trước

    He's the evolution of Ross

  51. jason kruse

    jason kruse

    19 ngày trước

    Can that "ladder" technique you use work with any exercise? I'm seeing very different ladder routines from what you talk about on other sites.

  52. Mike Daciuk

    Mike Daciuk

    19 ngày trước

    Great content Jeff. You always explain each exercise so well.

  53. What is this?

    What is this?

    19 ngày trước

    So are we supposed to do all of the excercises

  54. Blake Brooks

    Blake Brooks

    19 ngày trước

    “ I taught Jeff how make his first gains” - TK



    19 ngày trước

    weighted dips are bad for shoulders.

  56. 03miggins


    19 ngày trước

    Jeffs voice is in my head while i train

  57. ruberu1000


    20 ngày trước

    What the turkish get up?

  58. Jasper Bergman

    Jasper Bergman

    22 ngày trước


  59. Hassan Meer

    Hassan Meer

    22 ngày trước

    Hi, Please make a video for diet

  60. Yevgeni Duvenage

    Yevgeni Duvenage

    22 ngày trước

    Hey, guys. Does anybody know if Jeff Athlean-X has any videos on ECU Subluxation? I've been trying to get mine solved for a long, long time, but without full success yet, and surely an expert like Jeff would help awesomely with this.

  61. Braian Chozas

    Braian Chozas

    22 ngày trước

    Using the same principle of mechanically dropping a rep like that concentric floor press to eccentric fly could it be apply to create a triceps variation with the same porpoise? Like a concentric press to an eccentric skullcrusher?

  62. FlexwithTey


    22 ngày trước

    💪🏾💪🏾💪🏾This was very helpful for me and my workouts...Thanks💪🏾💪🏾

  63. Starr Fenner

    Starr Fenner

    22 ngày trước

    I have enjoied your videos and they have inspired me a lot. I have gynecomastia am over weight and old. I was quite massive when younger but still had chest issues. Guys would tell me to stop doing chest exercises because I have overdeveloped my chest. the muscle gets bigger but the gland under the skin still sticks out. My upper chest would stick out more than the gland but the bulk was under the skin below the muscle. Is there a workout for chest that minimizes the look of the gland under the skin? Thank you for your great programs.

  64. Mohammad Chaaban

    Mohammad Chaaban

    22 ngày trước

    Push ups are killing your gains!!! .... *does push ups *

    • Humberto De La Cruz

      Humberto De La Cruz

      22 ngày trước

      did you even see the video? no thats right

  65. Yisroel oppen

    Yisroel oppen

    22 ngày trước

    08:20 total body workout 🏋🏻‍♂️

  66. Young Ditti

    Young Ditti

    22 ngày trước

    Antonio Brown WOah! 2 of my heroes in one room

  67. Uwe Hofmann

    Uwe Hofmann

    22 ngày trước


  68. Victor Galloway

    Victor Galloway

    22 ngày trước

    I'm 40 and in the best shape of my life...always wanted to say that. Thanks Jeff!

  69. Tang chueng khai

    Tang chueng khai

    23 ngày trước

    when will we have leg edition?

  70. Derek Irons

    Derek Irons

    23 ngày trước


  71. Crestie Waladazzxx

    Crestie Waladazzxx

    23 ngày trước

    This info is most usefull

  72. Timothy Verheyn Jr.

    Timothy Verheyn Jr.

    23 ngày trước


  73. Steven Zak

    Steven Zak

    23 ngày trước

    On the dumbbell ladder bench press, couldn't you, alternatively (instead of doing one rep, holding for a second, doing another rep, holding for two ...), do one rep, hold for 1 second, do TWO more reps, hold for 2, three more reps, hold for 3, etc.? I've done cable shrugs that way, and even with a fairly light weight, by the time I get to about rep 5, I'm fried.

  74. Em Jay

    Em Jay

    23 ngày trước

    It would be amazing to have you as a consultant to help US Army fix its ridiculous physical training test. God, its sad to see better talent on VNchannel than what’s available to our Soldiers. God bless you, sir.

    • Mark Pedersen

      Mark Pedersen

      23 ngày trước

      Please don't waste Jeff's talents with the federal government. I wouldn't want JC to become part of government waste and ineffeciency 😂

  75. MrWashington Himself

    MrWashington Himself

    23 ngày trước

    Lets be honest Jeff would have made a way more convincing Batman than Affleck

    • D Smith

      D Smith

      18 ngày trước


  76. HMortveit


    23 ngày trước

    what if i hit the roof?

  77. James O'Grady

    James O'Grady

    23 ngày trước

    Jeff Cavaliere is my God; I have no false idols before him

  78. Mass Extinction

    Mass Extinction

    24 ngày trước

    Train for speed 🕵️‍♀️ Snap it! vnchannel.net/vision/video-qeXLHs3tZec.html

  79. noman ul haq Khan

    noman ul haq Khan

    24 ngày trước

    Why am i watching this??i don’t even have chest or dumbbells.

  80. adel mahdi

    adel mahdi

    24 ngày trước


  81. Bobby F

    Bobby F

    24 ngày trước

    Never hit the roof when doing explosive push ups *Never Gonna Make It*

  82. William Hough

    William Hough

    24 ngày trước

    So glad I saw this video! The corrective exercise for the pec minor here is exactly what I am needing to build on. I’ve had a lot of shoulder and trapezius issues for almost 15 years now, it started well before that I’m sure. I’m learning a lot from your videos and working on putting your tips into practice. I’m seeing some good results but I know I can get more out of my time and your videos are helping me do that. Thanks, Jeff!

  83. Maria Orcen

    Maria Orcen

    24 ngày trước

    Dommage que c est pas traduit en français

  84. IndependentTV


    24 ngày trước

    1 like = 10 push-ups I’ll acc do it Let’s see how many I have to do

  85. rior247


    24 ngày trước

    Wonder what he’d look like on steroids 🙈

  86. Jonah ware

    Jonah ware

    24 ngày trước

    I'm glad you stayed consistent with your last video in regards to the bench fly! I was ready to go off

  87. Kalevi K

    Kalevi K

    24 ngày trước

    I'm thinking about trying the dip with added weights, one question though. Does the dog leash have to be pink?

  88. Zachary Hayes Sr

    Zachary Hayes Sr

    25 ngày trước

    To much Talking....Get to the point..

  89. Dinosaur4jr


    25 ngày trước

    I love these dumbell video's

  90. Mario Daniele

    Mario Daniele

    25 ngày trước

    Amazing as ever

  91. dave purkess

    dave purkess

    25 ngày trước

    How can I burn fat free tomorrow my chest to make it lean and lift up. I have fat and it sags

  92. Mysterious Stranger

    Mysterious Stranger

    25 ngày trước

    Why is the fridge in the background empty? Lol

  93. Zerius B

    Zerius B

    25 ngày trước

    The dips tip was right on time

  94. Cool Kid vids

    Cool Kid vids

    25 ngày trước

    Hey Jeff!! You've never covered or said anything about Turkish Get up. I thought it was a good functional move.

  95. Casey Sanders

    Casey Sanders

    25 ngày trước

    Instructions unclear, have hole in roof

  96. TheRandomSpark


    25 ngày trước

    I clicked on this thinking it would show me how to make my left tit blue I am verry disapointed. Nice workout tho.

  97. Mark Kim

    Mark Kim

    25 ngày trước

    Jeff is the Pope of the Church of Iron

  98. George Torbinski Limbach

    George Torbinski Limbach

    25 ngày trước

    Jeff did not wear puma pants!

  99. Melanie Holzman

    Melanie Holzman

    25 ngày trước

    I love your series. Maybe consider series of specialty exercises for sports like golfing, skiing, ... an idea. Great work!

    • Follow the howl

      Follow the howl

      7 ngày trước

      Strange examples lol

  100. jacesaces15


    25 ngày trước

    I can Dumbbell bench press 110 in each hand, but i cant Barbell bench press more than 200. I must be doing something wrong on the regular bench press, right? i feel like i shouldn't be able to do more with the dumbbells.

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