The BEST Dumbbell Exercises - CHEST EDITION!

In today’s video we look at the best dumbbell exercises for chest. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect along with the best way to train adduction of the chest muscles.
First we cover strength. The key here is that we actually have two non-dumbbell exercises that have their own benefits and those are the bench press and the weighted dip. While both are fantastic moves for building bigger pecs (as well as shoulders and triceps) there is a unique advantage that the dip has when you convert it to a dumbbell only option that the bench press lacks, and that is maintained stability and better carryover of the load.
Since strength training should be focused on safely lifting heavier and adhering to progressive overload you do not want to not have to sacrifice shoulder stability if you can avoid it. When moving to the dumbbell version of the bench press you will often find that your shoulder instability from holding separate dumbbells is going to undercut your overall strength to a much greater degree than what would happen with a dip. Strap a dumbbell up to a dip belt and keep pushing the heavy loads that are already additive to the weight of your own body.
Next we focus on power. The element of speed is critical to maximizing the effect of power training for our chest. Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development. If you chose a dumbbell bench press and opted to accelerate the weight as fast as possible you would find that your body actually inherently slows the weight down as you approach full extension as a protective mechanism for the joints and to prepare for the next rep.
Performing an explosive plyo tap pushup allows you to fully express your power by accelerating through the rep, unhindered by the length of your arm as in the bench press.
For hypertrophy you want to explore eccentric muscle damage. The best way to do this is with the floor fly. Pick up a pair of dumbbells and press them to the top as you would with a normal bench press. Then slowly lower them as in a fly, concentrating on the eccentric lowering of the weights to put the stress on the pecs. Because you can cheat the rep to the top and don’t have to worry about the health of your shoulder because of the floor, you can actually use heavier than normal weight here to maximize the muscle growth effect even more.
We always want to keep an eye on the correctives on this channel as well. In the case of the chest you can use your dumbbells as a method of lightly overweighting a chest stretch. Here we want to stretch the pec minor, which is a muscle that can get tight and pull your shoulders up and forward which ruins your posture and shoulder integrity when it does. Lie on a foam roller and place your arms in the position shown with the dumbbells in your hand to get a nice stretch on the pec minor and prevent tightness from occurring.
Included are a few other exercises to emphasize adduction of the arm with dumbbells, which we know is a key function of the chest that doesn’t get hit with just bench press, pushups and dips. Also, a total body option that reinforces the mechanics of the thoracic spine that has carryover to other areas of our training as well.
Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.
For more videos on training, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.
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    27 dias atrás

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • alexandre fal

      alexandre fal

      12 dias atrás

      Subtitula este video jeff

    • Casey Fand

      Casey Fand

      22 dias atrás

      Wish you had a continuing education weekend program. What state are you in? Would love to meet you.

    • Dulk9


      23 dias atrás

      Damn You. I did that and I got Jessie.

    • drewdatification


      24 dias atrás

      Way late but I liked anyway LoL

    • Tony Joe

      Tony Joe

      24 dias atrás

      Please make a proper clean and jerk video jeff.. I would certainly like to add that to my work out..

  2. Jim Cox

    Jim Cox

    11 minutos atrás

    Hi Jeff I really like your "The Best Dumbbell Exercises" series. Is there a Back edition?

  3. marc klita

    marc klita

    32 minutos atrás

    what he said.

  4. Trevor Parry

    Trevor Parry

    Hora atrás


  5. Adam Ezouini

    Adam Ezouini

    2 horas atrás

    Can you make a video about the first time worckout in the gym

  6. Roger Tesso

    Roger Tesso

    7 horas atrás

    I really appreciate these dumbbell exercise videos. I work on towboats where we are very limited on equipment and majority of us captains become over weight and have health issues due to lack of exercise and nutrition. So I truly appreciate these videos

  7. codsam25


    12 horas atrás

    What would i do without athlean!! Best wholesome content that focuses on educating not shoving promotions down our throat!

  8. Ryu Hadouken

    Ryu Hadouken

    Dia atrás

    I’ve been watching Jeff’s videos for years and I love how the end always reminds me of a benediction at the end of church.

  9. Prince Khapra

    Prince Khapra

    Dia atrás

    Good 1

  10. aousaous65


    Dia atrás

    Cool experience

  11. DsiakMondala


    Dia atrás

    I really need extra training on my chest and I only have dumbells at home. thanks man.

  12. e2dd


    Dia atrás

    Love it dude but can you just get to the fucking excercises. Thanks!

  13. Roger Bee

    Roger Bee

    2 dias atrás

    get to the freakin point already!

  14. Kyle Elbaz

    Kyle Elbaz

    3 dias atrás

    I don’t think I have the courage to do the dumbbell press up in a public gym 😂

  15. zakaria migeto

    zakaria migeto

    3 dias atrás

    this guy is my favs...ur a pro bro....u literary tought me how to workout

  16. Matt Black

    Matt Black

    3 dias atrás

    Any good foam rollers to recommend? I'm in need! 😎

  17. Ras Alghul

    Ras Alghul

    3 dias atrás

    Such a great video with very intelligent ideas

  18. Shawn Peterson

    Shawn Peterson

    5 dias atrás

    I've been lifting for 10 years now, and I have never thought of these exercises or heard of them anywhere else. amazing information and I'm excited to try some of these out today on my chest and arm day training. Thank you

  19. Chidambara Krishnan

    Chidambara Krishnan

    5 dias atrás

    I live in a remote town in India and the gym in the next city is a difficult commute for doing everyday. Is it possible to get good results by working out home with just dumbbells and a bench or any machine is needed ?

  20. Wasim Babili

    Wasim Babili

    5 dias atrás

    Thank you for what you do man!!

  21. Henri Fischer

    Henri Fischer

    7 dias atrás

    I train with bands and found enough exercises for legs, biceps and triceps that make me really feel the intended muscles and I can follow all the way to fail. But I'm struggling to find either good exercises or good form for my chest (band low, middle and high, moving arm across chest). Isolating those muscles - feeling them strain - doesn't seem to work, as a result I can't train up to failure and end the sets because I'm out of breath/exhausted/tired. Not trying to get "big", only firm and mostly fit. Should I change to using dumbbells?

  22. Ravana the villain

    Ravana the villain

    7 dias atrás

    does masturbation effects the gain? please replay fast

  23. Hentai haven -chan

    Hentai haven -chan

    7 dias atrás

    Can i gow with light weights but has tension

  24. Taylor Erwin

    Taylor Erwin

    7 dias atrás

    DB video for back

  25. Big Fish

    Big Fish

    8 dias atrás

    Weighted Dips Dumbell Tap Pushups Floor Flys Bench Press Ladders Bench Press Ups Pectoris Minor Stretch UCV Raise

  26. Rathernot Disclose

    Rathernot Disclose

    8 dias atrás

    Getting some sound absorbing foam for your gym would eliminate a lot of that echo you get in your videos. Not really a big deal, but in case you care...

  27. Radioactive Dino

    Radioactive Dino

    8 dias atrás

    I enjoy watching your videos and learning new information on lifting. I have a question though, what do I do to work the lower portion of my chest if I have nothing to do dips on?

  28. Sean


    8 dias atrás

    Ok thanks

  29. Vishal Kumar

    Vishal Kumar

    10 dias atrás

    Fuck 🤣

  30. Ferrari King

    Ferrari King

    10 dias atrás

    Wish I saw this before I bought a weight belt

  31. James Shaw

    James Shaw

    11 dias atrás

    Can you cover all the muscle groups please these are really helpful as sometimes my gyms too busy to get on the benches and racks

  32. T Quinata

    T Quinata

    12 dias atrás

    Question of the day: I have very high metabolism & it’s hard for me to gain. I’m currently lifting heavy & could use some help before I hurt myself in this process. I’m trying to build/gain muscle. My question to you is what is your best advice for me to put to use for a high metabolism individual ? Lmk

  33. Brandon Carroll

    Brandon Carroll

    12 dias atrás

    *wife walks in on me using my muscle marker*. What the hell...?! Me: Jeff told me to...😬

  34. Chunkkrink


    12 dias atrás

    Jeff, ive seen youtubers said u can target inner/outer chest is that true?

    • Robin w

      Robin w

      12 dias atrás

      Chunkkrink different for everybody. In reality you just gotta go heavier and load. Accessory stuff like chest flys help some people. But not everyone , just experiment! In my case I just had to progressively load flat barbell AND dumbbell, and progressively load incline barbell AND dumbbell. Good luck

  35. EpicWarframeNinjaPVP


    12 dias atrás

    Nice, the corrective exercise seems lit

  36. Angelo Garcia

    Angelo Garcia

    13 dias atrás

    Can you do back, arms and legs dumbbell edition soon!

  37. Souxz


    13 dias atrás

    I started working out..anyone that wants to know how I turned out if you're reading this in the future, comment

  38. DoraTheNinja


    13 dias atrás

    I must be the only person who can bench more with dumbbells ?

  39. Joseph Valencia

    Joseph Valencia

    13 dias atrás

    Jeff can you make a series of videos that focus on a specific muscles group but using dumbells

  40. Raaj Jana

    Raaj Jana

    13 dias atrás

    sir tell me best workout for wider lower chest...

  41. Tom Seward

    Tom Seward

    13 dias atrás

    Get to the point! You love to run that mouth.

  42. Andrea Dumbulwewa

    Andrea Dumbulwewa

    13 dias atrás

    Can I do a bench press up on a a decline bench? Is it the same?

  43. Terius Zúñiga

    Terius Zúñiga

    13 dias atrás


  44. Terius Zúñiga

    Terius Zúñiga

    13 dias atrás

    He's the evolution of Ross

  45. jason kruse

    jason kruse

    14 dias atrás

    Can that "ladder" technique you use work with any exercise? I'm seeing very different ladder routines from what you talk about on other sites.

  46. Mike Daciuk

    Mike Daciuk

    14 dias atrás

    Great content Jeff. You always explain each exercise so well.

  47. What is this?

    What is this?

    14 dias atrás

    So are we supposed to do all of the excercises

  48. Blake Brooks

    Blake Brooks

    14 dias atrás

    “ I taught Jeff how make his first gains” - TK



    14 dias atrás

    weighted dips are bad for shoulders.

  50. 03miggins


    14 dias atrás

    Jeffs voice is in my head while i train

  51. ruberu1000


    15 dias atrás

    What the turkish get up?

  52. Jasper Bergman

    Jasper Bergman

    17 dias atrás


  53. Hassan Meer

    Hassan Meer

    17 dias atrás

    Hi, Please make a video for diet

  54. Yevgeni Duvenage

    Yevgeni Duvenage

    17 dias atrás

    Hey, guys. Does anybody know if Jeff Athlean-X has any videos on ECU Subluxation? I've been trying to get mine solved for a long, long time, but without full success yet, and surely an expert like Jeff would help awesomely with this.

  55. Braian Chozas

    Braian Chozas

    17 dias atrás

    Using the same principle of mechanically dropping a rep like that concentric floor press to eccentric fly could it be apply to create a triceps variation with the same porpoise? Like a concentric press to an eccentric skullcrusher?

  56. FlexwithTey


    17 dias atrás

    💪🏾💪🏾💪🏾This was very helpful for me and my workouts...Thanks💪🏾💪🏾

  57. Starr Fenner

    Starr Fenner

    17 dias atrás

    I have enjoied your videos and they have inspired me a lot. I have gynecomastia am over weight and old. I was quite massive when younger but still had chest issues. Guys would tell me to stop doing chest exercises because I have overdeveloped my chest. the muscle gets bigger but the gland under the skin still sticks out. My upper chest would stick out more than the gland but the bulk was under the skin below the muscle. Is there a workout for chest that minimizes the look of the gland under the skin? Thank you for your great programs.

  58. Mohammad Chaaban

    Mohammad Chaaban

    17 dias atrás

    Push ups are killing your gains!!! .... *does push ups *

    • Humberto De La Cruz

      Humberto De La Cruz

      17 dias atrás

      did you even see the video? no thats right

  59. Yisroel oppen

    Yisroel oppen

    17 dias atrás

    08:20 total body workout 🏋🏻‍♂️

  60. Young Ditti

    Young Ditti

    17 dias atrás

    Antonio Brown WOah! 2 of my heroes in one room

  61. Uwe Hofmann

    Uwe Hofmann

    17 dias atrás


  62. Victor Galloway

    Victor Galloway

    17 dias atrás

    I'm 40 and in the best shape of my life...always wanted to say that. Thanks Jeff!

  63. Tang chueng khai

    Tang chueng khai

    18 dias atrás

    when will we have leg edition?

  64. Derek Irons

    Derek Irons

    18 dias atrás


  65. Crestie Waladazzxx

    Crestie Waladazzxx

    18 dias atrás

    This info is most usefull

  66. Timothy Verheyn Jr.

    Timothy Verheyn Jr.

    18 dias atrás


  67. Steven Zak

    Steven Zak

    18 dias atrás

    On the dumbbell ladder bench press, couldn't you, alternatively (instead of doing one rep, holding for a second, doing another rep, holding for two ...), do one rep, hold for 1 second, do TWO more reps, hold for 2, three more reps, hold for 3, etc.? I've done cable shrugs that way, and even with a fairly light weight, by the time I get to about rep 5, I'm fried.

  68. Em Jay

    Em Jay

    18 dias atrás

    It would be amazing to have you as a consultant to help US Army fix its ridiculous physical training test. God, its sad to see better talent on BR-channel than what’s available to our Soldiers. God bless you, sir.

    • Mark Pedersen

      Mark Pedersen

      18 dias atrás

      Please don't waste Jeff's talents with the federal government. I wouldn't want JC to become part of government waste and ineffeciency 😂

  69. MrWashington Himself

    MrWashington Himself

    18 dias atrás

    Lets be honest Jeff would have made a way more convincing Batman than Affleck

    • D Smith

      D Smith

      13 dias atrás


  70. HMortveit


    18 dias atrás

    what if i hit the roof?

  71. James O'Grady

    James O'Grady

    18 dias atrás

    Jeff Cavaliere is my God; I have no false idols before him

  72. Mass Extinction

    Mass Extinction

    19 dias atrás

    Train for speed 🕵️‍♀️ Snap it!

  73. noman ul haq Khan

    noman ul haq Khan

    19 dias atrás

    Why am i watching this??i don’t even have chest or dumbbells.

  74. adel mahdi

    adel mahdi

    19 dias atrás


  75. Bobby F

    Bobby F

    19 dias atrás

    Never hit the roof when doing explosive push ups *Never Gonna Make It*

  76. William Hough

    William Hough

    19 dias atrás

    So glad I saw this video! The corrective exercise for the pec minor here is exactly what I am needing to build on. I’ve had a lot of shoulder and trapezius issues for almost 15 years now, it started well before that I’m sure. I’m learning a lot from your videos and working on putting your tips into practice. I’m seeing some good results but I know I can get more out of my time and your videos are helping me do that. Thanks, Jeff!

  77. Maria Orcen

    Maria Orcen

    19 dias atrás

    Dommage que c est pas traduit en français

  78. IndependentTV


    19 dias atrás

    1 like = 10 push-ups I’ll acc do it Let’s see how many I have to do

  79. rior247


    19 dias atrás

    Wonder what he’d look like on steroids 🙈

  80. Jonah ware

    Jonah ware

    19 dias atrás

    I'm glad you stayed consistent with your last video in regards to the bench fly! I was ready to go off

  81. Kalevi K

    Kalevi K

    19 dias atrás

    I'm thinking about trying the dip with added weights, one question though. Does the dog leash have to be pink?

  82. Zachary Hayes Sr

    Zachary Hayes Sr

    20 dias atrás

    To much Talking....Get to the point..

  83. Dinosaur4jr


    20 dias atrás

    I love these dumbell video's

  84. Mario Daniele

    Mario Daniele

    20 dias atrás

    Amazing as ever

  85. dave purkess

    dave purkess

    20 dias atrás

    How can I burn fat free tomorrow my chest to make it lean and lift up. I have fat and it sags

  86. Mysterious Stranger

    Mysterious Stranger

    20 dias atrás

    Why is the fridge in the background empty? Lol

  87. Zerius B

    Zerius B

    20 dias atrás

    The dips tip was right on time

  88. Cool Kid vids

    Cool Kid vids

    20 dias atrás

    Hey Jeff!! You've never covered or said anything about Turkish Get up. I thought it was a good functional move.

  89. Casey Sanders

    Casey Sanders

    20 dias atrás

    Instructions unclear, have hole in roof

  90. TheRandomSpark


    20 dias atrás

    I clicked on this thinking it would show me how to make my left tit blue I am verry disapointed. Nice workout tho.

  91. Mark Kim

    Mark Kim

    20 dias atrás

    Jeff is the Pope of the Church of Iron

  92. George Torbinski Limbach

    George Torbinski Limbach

    20 dias atrás

    Jeff did not wear puma pants!

  93. Melanie Holzman

    Melanie Holzman

    20 dias atrás

    I love your series. Maybe consider series of specialty exercises for sports like golfing, skiing, ... an idea. Great work!

    • Follow the howl

      Follow the howl

      2 dias atrás

      Strange examples lol

  94. jacesaces15


    20 dias atrás

    I can Dumbbell bench press 110 in each hand, but i cant Barbell bench press more than 200. I must be doing something wrong on the regular bench press, right? i feel like i shouldn't be able to do more with the dumbbells.

  95. Jo Hbhh

    Jo Hbhh

    20 dias atrás


  96. Tommy O'Brian

    Tommy O'Brian

    21 dia atrás

    I weight 85-92 lbs, I have been training for 12 years and I have had plateaus before but my overall goal at the start, when I weighed a good 110 lbs @ the age of 14 y.o., was to get a good physique. As years' went on and the fitness ind. got so called "bigger" as the trends went on, there were less how to bulk videos for skinny guys/hardgainers/etc. and more how to cut videos, but I don't need to cut and there are far too many videos on how to do so. I need some advice for how to bulk with a fast metabolism and a hard to put on muscle and strength videos. If you can do some bulking videos that would be awesome

  97. Gopal Dhyani

    Gopal Dhyani

    21 dia atrás

    Hey man show some strong home exercise. And some diet plan to for working people.

  98. Steven Alvarez

    Steven Alvarez

    21 dia atrás

    Why o why have I never thought of the dog leash for weighted dips at home...pure genius!

  99. George Morris

    George Morris

    21 dia atrás

    i did 1 push up this MORNING!! I'm ready 4 the beach & a 40🍺🍺🍺🍺

  100. Teyler Pritchett

    Teyler Pritchett

    21 dia atrás

    Skinny man picks up a dumbbell once turns into Jeff cavillere

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