Dumbbells are an excellent tool for chest workouts. They allow you to work your chest muscles in a different way than barbells, which can be beneficial if you’re looking to target your chest muscles from different angles.
A good dumbbell workout routine will target all the major muscle groups in the chest and will also help to improve your posture and build muscle definition.
5 Best Exercises With Dumbbells For a Defined Chest
If you are looking for a simple, yet efficient workout routine to get that defined chest, then this article is for you. We will talk about the 5 best exercises with dumbbells for a defined chest and also provide some workout routines at home or gym.
The five best exercises with dumbbells for a defined chest are:
1. The Dumbbell Bench Press
The dumbbell bench press is one of the most popular exercises among fitness enthusiasts. It can be done at home or the gym.
Correct execution: Keep your back straight, and place your feet on the floor. Grab a dumbbell in each hand, and lay down on a flat bench with your arms extended. Your palms should face up, and your thumbs should be touching the dumbbell handles.
Keep your head in line with your spine throughout the exercise. Bring the weights to about shoulder height by squeezing your shoulder blades together and pushing them back as you pull up with both arms simultaneously like you are trying to touch both of the weights together above you at about eye level.
Lower under control to starting position by lowering one arm at a time as you exhale until both arms are fully extended again over your chest with the weights once again at shoulder height. Repeat for the desired number of reps and switch sides to work the other.
Variations To Dumbbell Bench Press
2. Inclined Dumbbell Bench Press
The inclined dumbbell bench press is a variation of the classic dumbbell bench press. It’s a great way to train your chest muscles and isolate them from other muscles in your upper body.
The incline bench is angled upwards, usually between 30 and 45 degrees, which causes the weight to be lifted at an angle towards your shoulders. This angle makes it more difficult for you to lift the weight than if you were lifting it straight up off of a flat bench, which means that you’ll have to use less weight than usual.
By using less weight, you’ll be able to focus on perfect form and target your chest muscles without risking injury by using too much weight.
3. The Declined Dumbbell Bench Press
The decline bench press is another variation of the traditional bench press, done while lying on a decline bench. The decline dumbbell bench press is a great exercise for targeting your lower chest muscles. It also works your triceps and shoulders.
To properly perform the decline bench press, lie on a decline bench with a dumbbell in each hand. The dumbbells should be secured by placing them on either side of your head. Lower the weight to your chest and then push it back up to lockout.
4. Dumbbell Fly
Dumbbell fly is a great exercise for the chest muscles and can be done in many different ways.
The dumbbell fly can be done on a bench, on the floor, or with an incline bench. The exercise works the chest muscles and also helps to strengthen the shoulder blades.
This is how you do it:
- Lie down on a flat bench with your feet flat on the ground, your knees bent at 90 degrees, and your back arched slightly off of the bench. Hold two dumbbells above you with your palms facing inwards.
- Slowly lower one arm while simultaneously raising the other until they meet in front of you. Slowly lower both arms back to starting position
5. Dumbbell Pullovers
Dumbbell pullovers are a great way to work your lats and your biceps. However, they can be beneficial to the chest since it is one of the secondary muscles it activates.
To do them, lie on a bench with a dumbbell in both hands. over your chest. Brace your abs and bring the dumbbells up to chest level, elbows straight.
Keeping your arms straight, slowly lower the dumbbells behind your head until they touch the top of your back. Then, slowly raises them back up to starting position while keeping tension on the lats and biceps throughout.
Doing five exercises on your chest day is enough for a good result. Do 3 sets and 10-12 repetitions of each exercise as a beginner. However, if the weight is not too heavy, continue the reps till failure.