Today we are going to talk about chest workout using dumbbells. There are different types of equipment that a person can use to workout, 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 bigger and stronger chest for others. Personally, I like working with dumbbells especially when I am exercising my chest, and the reason is that dumbbells give you larger range of motion unlike the barbell. That larger range of motion allows you to maximally stretch the pecs and activate more muscle fiber.

A study from the Department of Exercise & Sport Science, Manchester Metropolitan University stated that larger range of motion leads to more muscle growth.

In this post we will show some chest workouts with dumbbells in order 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 super set; where we start with bench press and then go straight to the bench press twist.

One important tip is that you should lift 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 make it necessary to use less weight than you would for the bench press.

Bench press:

1- Pick up the dumbbells form 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 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 the 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 in the inclined bench while holding the two dumbbells at the 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 on your hands and lie down on the inclined bench, make sure that the weights are at the 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 chest. Make sure that you do these exercise 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 includes a twist.

Categories: Exercises

4 Comments

Muddassar · December 5, 2019 at 3:52 pm

Thanks for your great information it was very helpful for me, content was great and relevant to your niche looking forward to see more intersting posts from you

    Yasser · December 5, 2019 at 5:52 pm

    you are welcome MUDDASSAR, i am glad you liked it

Tunari · December 5, 2019 at 5:34 pm

How do you know what weight is appropriate to use, in order to avoid injury.

    Yasser · December 5, 2019 at 5:51 pm

    if you are new to the gym , let say you start with 6Kg dumbbells you do the bench press with them and you take 4kg dumbbells and do the bench press twist with them. the main idea is to use lighter weight with bench press twist. Also, if you see you that you can do 10-12 reps with weight without help and comfortable you move to the next weight. if the nest weight is heavy it is ok to do less reps like 6 till you get used to it and can reach 10-12 reps by yourself without help. Remember increasing the weight gradually in any exercise is the way to avoid injuries. never ever lift a weight which you can not handle because you w ill not be able to work the muscle the right way and you end up injuring yourself. i hope this helps

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