Building up the chest, this is the most common desire in almost every man. Having heard that it is a quick ladies’ attraction, it accounts for every first impression and makes a guy generally sexy no matter the facial appearance, many men are finding this a quick fix for landing a wonderful date or a wife.
But the problem is that, few people tend to work the chest to its full potential.
They’ll just lift weights and do push ups to pump it up a little for them to appear bulked when in fact they can do more than that. Chest exercises with dumbbells account for 70% of a man’s chest and the rest of the exercises fill it up. So you are going to want to push the chest exercises to the next level with the dumbbells and get them to give a chest that will burst all your shirts.
And to help you do that successfully, here are 7 best chest exercises using dumbbells that will boost the mass of your chest wildly:
1. Dumbbell Flyes
This makes the best finisher of a workout session. If you make it a habit to finish all your gym or home workout sessions with this, you’ll see a huge improvement. Here is how you should go about it:
• Lie on the bench and look for a comfortable position that will help you do that exercise best. Then lift the dumbbells above your chest and see that your palms are looking at each other. Get your arms to have an alignment with your shoulders and have the elbows slightly inclined.
• Move the dumbbells farther away from each other as you lower them. Move them until you can stretch no more but be careful not injure yourself by overstretching. You will get the hang of it as you get used to it.
• Get a quick pause in that position and then slowly start bringing the dumbbells back to their initial position with your chest. And make sure that the angle in which the elbow is inclined is not changed. Only the movement of the shoulders should happen.
• As you move see that the dumbbells do not touch each other when they get to their starting position. This may greatly affect the quality of the workout and make the chest contraction lost.
• Do at least 12 repetitions each set.
2. Incline Bench press
This helps to boost the effort you put on the pectorals and heavily boost the mass of the chest. Here is the best way to do it:
• Look for a comfortable spot on your slightly inclined bench. Lift the dumbbells and raise them close your chest making the forearms closely together with the torso. Make sure your palms are facing the same direction your body is.
• Raise the dumbbells upwards until you feel the elbows are about to be locked in. Get a short pause and then lower them back to their initial position.
• Do at least 15 repetitions every set.
3. Twisting Dumbbell Bench Press
This workout helps you leverage the whole potential of the dumbbells in your chest. The rotations here are going to help you boost the fibers of the muscles in the pectoralis major and also help to shake off more inches than most other options. Here is how you should do the workout:
• Get a perfect spot while lying on the bench. Lift the dumbbells and bring them close to your chest, but don’t let them touch it. Then twist you hands in such a way that you will have your little pinkies staring at each other.
• Get your arms and your shoulder to be in the same alignment and then get your elbows slightly inclined forward such that they will face the same direction your eyes are. Make your chest to contract and then force the dumbbells against one another so that the contraction is even more intense.
• As you move the dumbbells down, twist your wrists in a way that the two thumbs of your hands will be staring each other when they get to the end. Take a short pause and them slowly by slowly, start taking the dumbbells up to their initial position.
• Do at least 15 repetitions every set.
4. Decline Bench Press
This workout is aimed to increase the mass of muscles in the lower part of your chest. And here are instructions on it:
• On your back, find the right position of a decline bench. Then lift the dumbbells and have them raised close to the level of your chest. The palms here should be facing the direction of your legs.
• Raise the dumbbells, as you breathe out until you feel like your elbows are about to be locked in between your forearms and upper arms. Take a second’s long pause and then slowly bring them down, as you breathe in, to their initial position.
• Do at least 12 repetitions in each set.
5. Crush Grip Dumbbell Bench Press
This will help to activate and contract your chest muscles. Here is the best walk through:
• Get a comfortable position on the bench and then take the dumbbells up close to your chest. See that your palms are facing one another and then bring the edges of dumbbells close that they are in contact with each other.
• Have your elbows in a slight inclination but the shoulders should be in the same line as your arms. Squeeze tightly the dumbbells against each other to achieve the Close – Grip.
• With that grip, move the dumbbells down slowly by slowly until you leave an inch size distance from your chest to the dumbbells. Soon after you get there, lift them up while creating a kind of contraction in your chest for a while.
• Do at least 16 repetitions every set.
6. Straight Arm Pullover
This helps to increase the size of muscles in the upper part of your chest muscles. And here is how should do it:
• Once you find your perfect spot on the bench with your back touching the bench, lift one dumbbell and get hold of it with your two hands and then stretch your arms a bit.
• Then raise your arms at full length until the arms form a right angle with the floor. Take a short pause and soon afterwards, bring them down, but see to it that arms are fully extended by ensuring that the angle between your elbows don’t move.
• Do at least 13 repetitions every set.
7. Chest Squeeze Push Up
This exercise brings a stimulating effect on the muscle fibers and help them to grow favorably. Here is the way to go about it:
• Bring two dumbbells in close contact with each other and also get them to have the same standing. Then get to a pushup position while having each hand holding a dumbbell. Make sure that your body is perfectly straight from your head to your ankles.
• Exert pressure on the dumbbells to keep them together while doing push ups. See that you don’t move your forearms, let them stay still so that you don’t disrupt the closeness of the dumbbells.
• As you push your body up and down, you should have both dumbbells and the forearms in the same position to get the most off this exercise.
• Do at least 15 repetitions in each set.
So with those ripping workouts, you are sure to gain massive amounts of muscles in all areas of your chest and bring out a well packed uniform chest that will leave the ladies drooling over you. But be sure to do the workouts daily if you want to see any notable changes. Doing them once a week or a month will not bring any significant improvement but working on them persistently will. Happy chest building!