The ONLY 2 Dumbbell Chest Exercises You Need (NO, SERIOUSLY!)
What if I told you that you there are only 2 dumbbell chest exercises you need to grow a bigger chest, would you believe me? In this video, I am going to show you how only two dumbbell chest exercises are all that is required to build a big chest. Remember, it comes down not only the choice of exercise you make, but how you do them that makes all the difference.Get a chiseled chest here - https://athleanx.com/x/only-2-db-chest
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The first exercise out of the only 2 dumbbell chest exercises you need to build a bigger chest is the dumbbell incline bench press, but done a specific way. We know that a big upper chest will give not only an aesthetic appearance of the chest, but it will also make the chest look much larger and fuller. Since this is the area that most people are lacking size in, the upper chest is going to be our focus on this first exercise.
Now, it's no secret that the incline bench press, especially done with dumbbells, is one of, if not THE best upper chest exercises. However, you need to get it right. First off, the incline needs to be set at 30 degrees. Why? This is the optimal angle for the upper chest to be activated. Any lower and you are shifting the focus of the exercise to the sternal portion of the chest and any higher, you start shifting the brunt of the work towards the shoulders. If you want to grow your upper chest, you need to focus more on the clavicular fibers more than anything else.
So, choose a weight that will allow you to fail within 8-10 reps on the incline dumbbell bench press and perform the exercise to failure. But, what if you have orthopedic issues regarding your shoulders? Well, I have a solution for that. Instead of performing the regular incline bench press, I want you to do an exercise called the neutral grip incline squeeze press.
By doing this version of the exercise, you are tucking your elbows into your sides more than you are on the incline bench press. But by squeezing the dumbbells together, you will be achieving isometric adduction. We know that adduction is a key function of the chest and is necessary to growing a big chest, even if it's done isometrically. Now, I know that this will have heavy triceps involvement, but you can flare your elbows to a comfortable degree in order to get more chest activation. The key here is to use 30-50% of the weight you would use on the incline dumbbell bench press.
The second exercise of the only 2 dumbbell chest exercises you need is the floor fly. This exercise lends itself to being a great chest option because you are limiting the risk an unsupported chest fly has on the anterior shoulder capsule. Not only that, but you can load the exercise much heavier compared to the standard chest fly, still achieve a great stretch on the pecs through a controlled eccentric and you are getting the all important adduction that many chest exercises lack.
Since we hit the upper chest in the previous exercise (incline dumbbell bench press / neutral grip incline squeeze press), we need to focus on the sternal fibers of the chest. The floor fly, as explained above, does that very well. Since you are flat on the ground and getting the all important adduction and controlled eccentric stretch, you are going to hammer the middle fibers of the chest really well.
Now, if you really want to make these 2 dumbbell chest exercises be the best bang for your buck combo, then you will want to the perform the giant set that I show you in this video.
Simply start with the dumbbell incline bench press using your 8-10 rep max and perform a set to failure. Then immediately take that 30-50% weight and perform a set of the incline squeeze press to failure. Then take the same weight and perform a set of the floor flys to failure. Once you reach failure here, you're not done just yet. You still have the capacity to perform another exercise, one you just did, but with a modification. Now, you are going to perform a squeeze press from the floor with the same weight. The squeeze press from the floor allows for the same isometric adduction you got from the incline squeeze press, but being flat on the floor lends itself to be more of a builder for the sternal fibers of the chest.
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