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Top 5 Best Dumbbells Only Exercises for the Chest

The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses. Though you'll be brutally sore afterward, the combination of high and low reps will flush an enormous amount of blood into your chest and maximize the recruitment of your biggest muscle fibers, setting the stage for big gains.

 You'll perform dumbbell bench presses on an incline, flat, and then decline bench without rest in between. nstead of lightening the load on each set and reducing the demand on your muscles (the way the technique is normally done), you'll simply change the angle from incline to fl at to decline—this puts you in progressively stronger mechanical positions, so you can keep the superset going without having to stop or switch dumbbells.

If that sounds familiar read on and find out how to up your game with top dumbbells exercises for chest and finally fill that shirt out.

Dumbbell Flat Bench Press

The first exercise on the list and definitely the most common dumbbells exercise for the chest. It works the pecs at the mid area and is great for an overall load. The difference between this exercise and the barbell bench press is the increased range of motion and less stress on the shoulders as the joints can move more freely. To perform the exercise, start in the upper position in a neutral or pronated grip and lower the dumbbells down slowly to the chest level, press it back up for another rep.

 Incline Bench Press

    Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.

    Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.

    Breathe out when raising the dumbbells and breathe in when lowering them back.

incline dummbbell chest fly

here you position your bench at 45 degree incline mode.

the movement is exactly the same,you just neeed more concentration on the movement to the balance.

remember that weights move always vertically.if person is beside you,should see the dumbbells move on a vertical line.

its'a good time use mirrors to control the movement...

Dumbbell Pull Overs

Dumbbell Pull-overs are often considered as a back exercise rather than chest exercise – truth be told, it is both. The key element determining whether it will stimulate the former or the latter is the bend in your arms and range of motion; both explain in the step by step guide.

Similarly to dumbbell flyes, the exercise allows for an intense loaded stretch. However, it targets the pectoralis major from a different angle; which effectively complements the flyes.

Place a dumbbell upright, on top of a bench, just off the edge – lie on your back across the bench, so that only your shoulder blades touch its surface:

 Place your feet firmly on the ground and drop your hips down and grab the dumbbell in both hands –  press your palms against the inner-side of the weight plates: To ensure a secure grip you can tangle your thumbs around the handle and wrap your fingers around the edge of the dumbbell.

Alternating or Single Arm Dumbbell Bench Press

This exercise can be done using a flat bench or an incline, depending on the parts of chest you want to focus on. The benefit of alternating the dumbbells (or single arm) is that it’s a unilateral exercise which allows you to work on muscle imbalances. Another benefit is the involvement of the core as you have to keep your body balanced on the bench and prevent rotating with the weight to the sides as you press the weight.