Give Me 2 Dumbbells... I'll Build You a BIGGER Chest
Build a Big Chest Here - https://athleanx.comSubscribe to This Channel Here - http://bit.ly/2b0coMW
If you want to learn how to build a big chest with dumbbells only, then you’ve come to the right video. I’m going to show you how to build your upper chest, develop your lower pecs, and get a stronger contraction through the middle of your chest with 8 chest workout techniques. Whether you do your chest workouts at home or in the gym, these tips will help you get more out of the dumbbell chest exercises you’re already doing.
It starts with a couple of mechanical keys that you want to make sure you’re still taking advantage of when you perform chest exercises with dumbbells. The first is leg drive on the dumbbell bench press. As you press the dumbbells away from your chest at the bottom of the rep, think about pushing your feet into the floor as if you were trying to slide your body up the bench. Get your feet set before you start pressing so you can use that drive from the very first rep.
Keep in mind, this is easier to feel when you use heavier dumbbells. The weight helps keep your shoulders pinned to the bench and prevents your body from actually sliding. You want to feel how pushing through your feet gives you a more stable base to press from, especially as you try to get the dumbbells moving at the bottom.
The next thing you want to take advantage of is the freedom you have to move each dumbbell independently. When you bench press with a barbell, your hands are fixed to the bar for the entire rep. With dumbbells, you can tilt your thumbs up slightly as you press, allowing you to bring the weights closer together at the top. Pay attention to what happens to your upper arms. Bringing them toward each other is called adduction, and it’s what helps you get a better contraction of the pecs on this chest exercise.
Next, you want to explore the underhand dumbbell bench press. This is one of my favorite dumbbell exercises for chest development if you train at home and don’t have access to an incline bench. Flipping your grip helps you engage your lats as you set up to press. It also changes the path of the dumbbells. You’re pressing from low and away to up and in, which gives you a way to target the upper chest fibers while keeping the bench flat.
From here, you want to be sure you’re including drop sets in your dumbbell chest workout. The best part is that you can do one even if you only have a single pair of dumbbells. Immediately after finishing a heavy set of dumbbell bench presses, set the weights down, drop to the floor, and perform pushups to failure. Your pecs are already fatigued from pressing, so you can keep working them with your own bodyweight.
Next, the static dumbbell bench press is another way to challenge your chest without needing a heavy barbell. Hold one dumbbell steady while you press with the opposite arm, then switch sides. This is a great way to expose a difference in strength or control that you may overlook when both arms press together. Where you hold the stationary dumbbell makes a difference, too. For an even greater challenge, try holding it down near your chest while the other arm completes its reps.
Finally, there are three dumbbell chest exercises you want to make sure you’re not overlooking. The first is the dumbbell pullover. If you flare your elbows out to the sides and think about pulling with them, you’re going to feel your lats doing more of the work. To get more out of the pullover for your chest, think about squeezing your hands together against the dumbbell as you bring it back over you.
The UCV dumbbell raise gives you a way to bring your upper arm farther across your chest than you can on a press. That extra adduction at the top of the rep is what makes this such a good dumbbell chest exercise for getting a more complete pec contraction. Keep in mind, you’ll want to use a lighter weight here so you can control that path all the way across your body.
Finally, the dumbbell chest fly gives you a chance to overload adduction and take advantage of the eccentric, or lowering, portion of the rep. Perform the fly on the floor and slow the dumbbells down as you lower them. The floor gives your upper arms a stopping point on each rep, which is particularly helpful as you progress to heavier dumbbells.
For a complete step-by-step workout plan that shows you how to build a bigger chest with more than just dumbbells, visit athleanx.com at the link above and use the program selector to find the ATHLEAN-X program that matches your goals.
For more videos on how to build a bigger chest, including a complete chest workout you can follow, be sure to subscribe to our channel here on YouTube and turn on notifications so you never miss a new video when it’s published. Receive SMS online on sms24.me
TubeReader video aggregator is a website that collects and organizes online videos from the YouTube source. Video aggregation is done for different purposes, and TubeReader take different approaches to achieve their purpose.
Our try to collect videos of high quality or interest for visitors to view; the collection may be made by editors or may be based on community votes.
Another method is to base the collection on those videos most viewed, either at the aggregator site or at various popular video hosting sites.
TubeReader site exists to allow users to collect their own sets of videos, for personal use as well as for browsing and viewing by others; TubeReader can develop online communities around video sharing.
Our site allow users to create a personalized video playlist, for personal use as well as for browsing and viewing by others.
@YouTubeReaderBot allows you to subscribe to Youtube channels.
By using @YouTubeReaderBot Bot you agree with YouTube Terms of Service.
Use the @YouTubeReaderBot telegram bot to be the first to be notified when new videos are released on your favorite channels.
Look for new videos or channels and share them with your friends.
You can start using our bot from this video, subscribe now to Give Me 2 Dumbbells... I'll Build You a BIGGER Chest
What is YouTube?
YouTube is a free video sharing website that makes it easy to watch online videos. You can even create and upload your own videos to share with others. Originally created in 2005, YouTube is now one of the most popular sites on the Web, with visitors watching around 6 billion hours of video every month.
