Chest Workouts: The Ultimate Dumbbell Bench Press

Dumbbell Chest Workout with Dumbbell Bench Press

Looking for the ultimate chest workout with dumbbell bench press? Struggling to build up your upper pecs? If so, you’re not alone. Many guys have a hard time building a muscular upper body. 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.

Consider adding these moves to your workout routine:

Warm-up Techniques

Take the time to warm up before starting your exercise routine. This will increase your range of motion and help prevent injuries. Do some arm circles, jumping jacks, and shadowboxing to prepare your muscles for the work ahead. Complete one set of 5 to 10 push-ups, including regular, diamond, and explosive push-ups.

1 – Dumbbell Bench Press

Begin your 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.


Source: Youtube

2 – 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.


Source: Youtube

3 – 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 and with your palms against the plates and lift it up straight up over your chest. Once in this position, slowly lower it down towards the top of your head, stretching your chest. Repeat as many times as needed.


Source: Youtube

4 – Renegade Row Push-Up with Dumbbells

Renegade row push-ups target the chest and back muscles. Simply set yourself up in push-up position, place two dumbbells on the floor, and grasp the handles with each hand. First perform a push-up and then row the dumbbell in your right hand up before returning it to the floor. Do the same on the left side.

Source: Youtube

5 – Lying Fly with Dumbbells

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.

Source: Youtube

Post Workout Stretches

Once your 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.

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