The first thing that usually comes into our mind regarding chest workout is barbell bench press. However, there are several other efficient dumbbell chest exercises. There are many reasons you should add these sorts of moves into your workout routine.
- Firstly, doing these types of moves add some extra variation to your routine that is unquestionably beneficial.
- These exercises need more control. Hence, secondary muscles are worked which are responsible for controlling the motion and keeping the balance.
- The chest muscles are worked from different angels.
- We can also concentrate on more on one specific muscle group considering that the full and natural range of the motion is done.
A disadvantage of doing dumbbell chest exercises is maybe that we can not manage as much weight as with barbell exercises.
The workouts we can do with dumbbells are almost the same we can do with barbells, but they need more control. Therefore, I recommend for beginners to start with barbell ones and when they feel they are familiar with them; they can move to the these.
The common dumbbell bench press works the entire upper body but is particularly beneficial for the chest muscle groups. Performing the movement precisely is essential in order work the muscles, so spend time on learning this exercise. You should also focus on the proper breathe. Breath in when you lower the weight, and breathe out when you push it.
You can also do it on an incline or decline position. Incline position will work your upper chest better. I believe, the decline bench press is the greatest activity to work the outer part of the chest muscles.
You can combine the grips both in the incline and decline position.
Here is a tutorial.
Lying fly is the best exercise to widen your chest, but more importantly it stretches those muscles efficiently.
The fact is that most of the beginners do this workout incorrectly. They do almost the same motion as if they perform simple bench press. Once I read somewhere that the proper motion of the lying fly is as if you want to hug a huge trunk of a tree. I followed this suggestion and felt the real power of this exercise.
You do not need to use huge weights; you should use ones you can manage comfortably.
Here is a video how to perform laying fly and how to avoid mistakes.
Somewhere I read that dumbbell pullover is a forgotten exercise. I agree. Not so many people do it although it is beneficial. Most of them do it with barbell which is not bad, but a dumbbell lets us perform the motion more accurately.
There are two ways you can do it. With or without bent arms. I think, the bent arm version is better for the chest and triceps. The straight arm pullover uses the back muscles as well.
Including dumbbell exercises in bodybuilding is always a good idea and it is particularly true for chest training. It is not about managing large weights.
Personally, I do bodyweight chest workouts, but sometimes weighted ones as well. I do 4 sets. 2 sets of barbell and 2 sets of dumbbell chest workouts.
With a set of adjustable dumbbells and bench you can start having efficient training even at home without going to the gym.