If you want to learn how to build a perfect chest with dumbbells only, then you have come to the right video. I’m going to show you how to build your upper chest, lower pecs, and get a more defined middle pecs with 8 specific chest workout techniques that will help you to start sculpting your chest like never before.
It starts with a couple of mechanical keys that you want to make sure you are not abandoning just because you are using dumbbells to perform your chest exercises. First thing is making sure to keep using leg drive on the dumbbell bench press. Think about pushing your feet into the floor as if you would try and slide your body up the bench as you press the dumbbells away from your body at the bottom of the rep.
Keep in mind, it is important that you use heavier dumbbells to do this as they will be important to keep your shoulders pinned down to the bench and prevent your body from actually sliding.
Next thing you want to take advantage of is the fact that when you build bigger pecs with dumbbells you have the independence of the weights that you can use to your advantage. When using a barbell, your hands are fixed to the bar and it is impossible to get any independent freedom of them during the press. With dumbbells, you can tilt your thumbs up, which will allow the dumbbells to be brought closer together into adduction at the top of the rep and get a better contraction of the pecs muscles as a result.
Next, you want to explore the use of the underhand dumbbell bench press in order to build a perfect chest. This is particularly helpful when you are training at home and don’t have access to an incline bench. The flip of the grip helps to better engage the lats (always a good thing when learning how to bench press heavier) but also gives you the low and away to up and in path that gets a better contraction of the upper chest fibers.
From here, you want to be sure that you are not forgetting to include drop sets in your chest workouts to build a bigger chest. This is helpful because it limits the number of dumbbells that you will need to build a big chest. In fact, you may not need any additional dumbbells at all if you simply drop to the floor immediately following your heavy set of bench press and rep out on pushups until failure.
Next, the static dumbbell bench press technique is another great way to levy a powerful attack against your chest muscles without needing a heavy barbell. Hold one arm steady as you press with the opposite arm. This is great for exposing one sided imbalances of the chest. The position you hold the dumbbell in makes it more or less difficult. Hold the dumbbell down near the chest for an even greater challenge.
Finally, three chest exercises for building a bigger chest are important to make sure you’re not overlooking. The first is the dumbbell pullover. Here you want to make sure you’re not pulling with the elbows with them flared out to your sides. This will engage the lats more than the chest. Instead, if you pull your hands together and squeeze your upper chest together you will drive the movement more with the chest and help it to grow bigger.
The UCV dumbbell raise is a great move for getting pecs muscle growth as it gets your chest into a more complete contraction with dumbbells, with more adduction possible at the top of the rep. Keep in mind that the weights used here will have to be lighter.
Finally, the chest fly is one of the better exercises for overloading adduction, but you can also take advantage of eccentric stress for chest growth by slowing the weights down and safely performing this on the floor rather than a bench. This chest exercise is one that often times gets done on a bench with light weights rather than as shown here with heavier weights, and your ability to build a bigger chest is compromised because of it.
For a complete step by step workout that helps you see how to build a bigger chest with more than just dumbbells, be sure to visit athleanx.com via the link below and check out the program selector tool to help you pick the program that matches your exact goals.
For more videos on how to build a perfect chest and a complete perfect chest workout, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications os you never miss a new video when it’s published.
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*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! 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. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/perfect-chest-dumbbells
If you don’t win, no worries, you’re not going away empty handed. 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…
@Jonathan Ji have anabolix too
Love your videos. They are very helpful. Have you ever thought about doing a live q&a on Facebook or YouTube?!
I won but it was an anabolix program and I don’t hv access to free weights. So can I change it to Xero?
Please tell the reps with sets
Bought that Base Stack. Let’s go!
Hopefully you finish the one for nighttime lol I rarely used it so I still have mine 6+ months later hahaha.
Yeah it’s just not worth the price for me. I’ve switched to USN Muscle Fuel Anabolic 4kg bucket (£46) . Seems perfect to me. Anyone have any thoughts on that ?
The man the myth the legend. Shaved Jesse
WARNING I am the unprettiest human alive and I need YT to afford my house and the desires of my two girlfriends so please observe my highly stimulating videos, dear wul
@Samer Bata Praise him
Jessie’s out here looking like Hulk Hogan!
Jesse definitely looked a lot better with a beard
*How do I erase an image from my mind?*
Neuralink.
Chico!! Its alright Jesse is here!
*offers shotgun*
You recall the image over and over with varying degrees of absurdity added in. Every time you recall a memory, you change it slightly, if you force those changes into place, you can drive the memory into being just garbled nonsense.
Jeff we’re all waiting for the day when you’ll start the PPL series.
Yes!
100% true brother!
My goodness. This video was exactly what I was looking for. How does Jeff know this. I just bought a bench for my dumbells recently. Thanks Jeff.
Every time a video start, I look in the miror just to see if Jessie gonna troll or not lol
When did Freddy Mercury start hanging with Jeff?
Sorry, but Jeff has already beaten you to that joke… https://www.youtube.com/watch?v=LHcnpP2KVDM&t=175s (31 secs onwards).
wassup guys! i recently posted my own body transformation! im 17. i would love your opinions and support! i know i still got a long way to go but ive made progress. if yu aren’t interested im sorry for wasting your time.
At this point it’s looks weird seeing him without his beard
I love when he yells at Jesse and you can see him walk behind the camera in the mirror
00:50 – Drive through your legs
01:42 – Lead with your thumbs for better adduction
02:41 – Underhand grip press to emulate incline bench
03:47 – Drop sets
04:35 – Static dumbbell press
05:59 – Dumbbell pullover
06:55 – UCV raise
07:43 – Floor flies
08:50 – Wrapup with Jesse’s mustache
Drive through your legs sounds different.
Btw thanks for your summary
How much sets and reps should we do
Thanks man!
You’re a hero
Jesse’s Stache looks like his beard stopped downloading at 50%
Haha, good one.
He looks like he’s out of prison
Fist time I see athleanx like
wassup guys! i recently posted my own body transformation! im 17. i would love your opinions and support! i know i still got a long way to go but ive made progress. if yu aren’t interested im sorry for wasting your time.
Me: There’s no such thing as perfect
Jeff: CAP
When Jeff’s wife tells him he has a perfect chest, he runs to the cable machine and does a thousand more face pulls.
Hey Jeff! Let’s see you grow a moustache! Then we will compare with Jesse’s.
i think he cant -.-
Jeff will be hot tho
@Tex Rexy idk maybe nto
When my child is 14 I wont let him go out home till he has watched one Jeff’s lesson of life 🙂
3 sets of face pulls a day keeps Jeff away
@Smithy 18 lmfao true
What hugh wha
Same bruh