A Guide to How to Use Dumbbells for Chest

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A dumbbell is one of the most versatile weights you can get in your home gym. Cost-effective, easily portable and great for people of all experience levels.

Here is a guide on how to use dumbbells for chest growth. You can do a lot more than just work chest with dumbbells, but growing your chest with dumbbells is pretty straightforward.

How to Use Dumbbells for Chest?

Dumbbells are a great inclusion to any workout program. If you are on this page, you most likely want to know how to use dumbbells for chest. For starters, there are many ways to incorporate dumbbells into your chest routines. This usually has to do with the exercises that make up your workout. From chest press to incline to dumbbell row, there are a lot of dumbbell exercises that work your chest.

Get the Most Out of Dumbbells in Your Chest Routine

As with any workout plan, you should diversify the areas of focus. This means you should work out every part of your body consistently. If your goal is to get killer abs, you should never skip leg day. If you want to get knockout quads, upper body days are still influential. So, for your next upper body workout, do not forget to work your chest. There are tons of dumbbell exercises for your chest that can lead to your dream body.

From beginners to workout fanatics, dumbbells are an excellent source for toning or gaining muscle. With each rep you do, focus on keeping your core tight, concentrate on proper form, and remember to breathe. It would help if you also used dumbbell weights that push you but not to the point of injury. You cannot get a superhuman body without healthy movements. It is best to find a starting weight that feels a little easy. If, after the first round, you think you can go higher, then safely increase your weight.

The best dumbbell chest exercises come in a variety of forms. One of the most popular is bench press. To do bench press, start by laying on a completely flat bench. Holding a dumbbell in each hand, grip the weights close to your chest with palms facing your feet. Then, extend your arms, lifting the dumbbells until your arms are completely straight. During the extension, you should move your palms to face each other. The end position should be with both dumbbells parallel your body. Slowly return to the starting position.

A variation of bench press can also get you desirable results. The close-grip bench press is very similar to its original counterpart. Begin with the same starting position. Lie on a flat bench with a dumbbell in either hand, arms extended. Hold the dumbbells so that your palms face each other. The weights should also be touching, or at least very close to each other. Slowly lower the dumbbells to the middle of your chest. Do not lower them over your face. This can put unwanted tension in your shoulders. After lowering, slowly lift the weights back to the starting position.

Another great way to use your dumbbells for chest is with incline press. It is very similar to bench press, except this time, the starting position is in a seated position. Hold the dumbbells so that they are perpendicular to your body. Palms face forward. Extend your arms until they are straight. While doing this, rotate your palms so that the dumbbells end up being parallel to your body at the top. Let the dumbbells be inches apart, or lightly tap them together. After doing this, slowly return to the starting position.

Intensify your chest routine with dumbbell row. This is another exercise that works your chest and shows a little love to your core. As always, start with a dumbbell in each hand. Stand with your knees bent, and your hips hinged a little bit forward. Hold the dumbbells so that your arms are fully extended but keeping them tight. Then, row the weights up to your rib cage and squeeze your shoulder blades. Slowly return to the starting position.

You can also utilize your dumbbells with chest fly. Lie flat on a bench with a dumbbell in each hand. Start with holding the weights directly above you, inches apart, or touching. Arms should be extended with palms facing each other. Move from the starting position by lowering your arms to either side of your body. The dumbbells always stay parallel to your body. For the best results, hold the weights at your sides for one second and then return to the starting position.

How to Build Chest Size with Dumbbells?

Getting a bigger chest is more than just going to the gym. Tailor the workouts so that you can achieve the goal in mind. To get big gains, the main thing to think about is building strength. Muscle accompanies strength. Dumbbells are a useful gym tool to build chest muscle.

It would help if you also ate more. The dumbbells cannot do all the work. Increasing your protein intake and merely eating more can build powerful pectorals. However, you see better results by eating healthy, natural foods.

Some of the best exercises for building your chest include dumbbells. Dumbbell bench press is popular for a reason. Although previously explained, it is the ideal exercise for getting chest gains. Plus, there are variations of this exercise that burn away fat and leave behind muscle.

How to Tone Muscle with Dumbbells?

To tone your chest muscles, you can do the same exercises as you would for bulking up. This means that bench press, incline, and chest flies are great activities for creating lean muscle.

When it comes to diet, you should not increase the amount of food you eat. Instead, try to maintain the caloric intake needed to achieve your dream body. Swapping out processed and unhealthy foods for more natural foods also leads to desired results.

Are Dumbbells Better for Chest?

Going to the gym can be overwhelming, so can the process of building the right workout. You may be wondering how effective dumbbells are for chest in comparison to all the other equipment at your gym. According to trainers, dumbbells are best for building a muscular upper body physique. While you may not be lifting as much as you could with a barbell, dumbbells allow you to focus more on the movement and the development of chest muscles. So, do not feel bad for going to the dumbbell rack rather than grabbing the extra strength plates.

If You Like This Article, You’ll Like…

Here are some other dumbbell articles that you’ll find value in.

Best dumbbells for a home gym
How does your dumbbell weight translate to bench?
What dumbbell weight should I start with?
Guide to different dumbbell curls
Dumbbell Rows: What are they?
Dumbbell Rows vs Kettlebell Rows

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