chest workouts with dumbbells

Today we are going to talk about chest workouts with dumbbells. There are different types of equipment that a person can use to work out, some people may prefer to work with dumbbells, while others may prefer the barbell or machines.

Dumbbell training may not appear to be sexy to some of us, yet it might be the best way to build a bigger and stronger chest for others. I like working with dumbbells especially when I am exercising my chest, because dumbbells give you a larger range of motion, unlike the barbell. That larger range of motion allows you to stretch the pecs maximally and activate more muscle fiber.

“ROM and freedom of movement can also be huge for helping you build more muscle, as compared to barbell exercises.”

In this post, we will show some chest workouts with dumbbells to develop your chest.

Bench Press & Bench Press Twist:

The bench press and bench press twist are two different exercises, but we are going to do them as a superset; where we start with the bench press and then go straight to the bench press twist.

One important tip is that you should lift the lighter weight on the bench press twist because it provides an intensive and isolated contraction on your chest.

The other reason is the rotation that involved in the exercises makes it necessary to use less weight than you would for the bench press.

Bench press:

1- Pick up the dumbbells from the floor. And hold them with your palms facing away from your head, and make sure that your elbows are bent.

2- You should hold the dumbbells in a position where they are a little above the torso on the side.

3- Slowly move your arms upward until your arms are almost straight, and make sure you lift the weight with your chest and that there is minimum movement from your torso.

4- Hold for a moment and slowly lower the dumbbells to the starting position

5- Perform the exercise 4 sets, 10-12 reps

Bench press twist:

1- Lie down and hold the dumbbells at your chest level

2- Raise the dumbbells straight up to lockout at the top.

3- Slowly lower them {and remember in both exercises lowering the weight requires more time than lifting it}

4- Repeat the exercise 4 set, 10-12 reps

Incline Bench Press & Incline Bench Press Twist:

Incline Bench Press:

1- Sit down on the inclined bench while holding the two dumbbells at chest level, and make sure that your palms are facing forward.

2- Push the dumbbells upwards until your elbows are close to being locked

3- Pause for a moment and then lower the dumbbells slowly to the starting position

4- Repeat the exercise 4 sets, 10 – 12 reps

Incline Bench Press twist:

1- Hold the dumbbells in your hands and lie down on the inclined bench, make sure that the weights are at chest level and your palms are facing forward.

2- Raise the dumbbells upward while rotating your palms in, so that you twist the weight in

3- Hold for a moment and then lower the dumbbells slowly while rotating your palms back to the starting position

4- Repeat the exercises 4 sets, 10 – 12 reps

Important note: in every exercise make sure that you breathe out when lifting the weight and breathe in when you are lowering them.

Decline Bench Press:

1- Pick up the dumbbells, and lie down on your back on a decline bench

2- Make sure that the dumbbells are at chest level, and your palms are facing forward

3- Push the dumbbells upwards until your hands are close to being locked

4- Pause for a moment and then lower the weight slowly to the starting position

5- Repeat the exercise 4 sets, 10 – 12 reps

These chest workouts with dumbbells are considered to be primary exercises for developing the chest. Make sure that you do these exercises all the time you exercise your chest; also, you have to increase your weight gradually as you go, and remember to use lighter weights for the exercises that include a twist.