Exercises With Dumbbells - The Best Chest Workout For Mass

Exercises With Dumbbells - The Best Chest Workout For Mass
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Exercises With Dumbbells - The Best Chest Workout For Mass

In this article I want to introduce you to best chest workout for mass using dumbbells at home.

Exercises With Dumbbells - The Best Chest Workout For Mass

Many people can not find time to visit gym and prefer to train at home, using collapsible dumbbells. Of course, such training will unlikely lead you to stunning results. And perhaps you will never become like a guy on the magazine cover. However, it is much better than doing nothing or watching TV.

Exercises With Dumbbells - The Best Chest Workout For Mass
Exercises With Dumbbells - The Best Chest Workout For Mass
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So, let us start with the exercises.

Exercises With Dumbbells - The Best Chest Workout For Mass
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Exercises With Dumbbells - The Best Chest Workout For Mass

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Exercises With Dumbbells - The Best Chest Workout For Mass

Exercises With Dumbbells - The Best Chest Workout For Mass

Dumbbell bench press in a lying position on inclined bench

Active muscles:
Pectoral muscle (clavicular portion); Deltoids (front part,); Serratus anterior (to a lesser extent); Minor pectoral muscles (to a lesser extent, when the hands and body act as a single unit with the help of blades); Triceps (to a lesser extent than with a bar press).

The order of performing:

1. Take initial position

Lie on the bench with an angle from 45° to 60°. Take a dumbbell with each of your hands, bend your elbows. Drop your hands down. Your hands should be in a position of pronation. This is very important point in this best chest workout for mass.

2. Make a breathe

You should perform the following in order to build chest muscles. Raise your hands up, straighten them.

3. Breathe out and return to the starting position at the same time

Note: Turn your wrists in a way that dumbbells come together in order to increase the load on the breast part of the large pectoral muscles during exercise. The inclined angle of the bench should not be greater than 60°. If the angle is greater the deltoid muscles will be involved to a greater extent.

Dumbbell pullover from over your head in a position lying

Active muscles:

Pectoral muscle (inner part); Triceps (long head of each muscle); A large circular muscle; Latissimus dorsi; Serratus anterior; Rhomboid muscle; Pectoralis minor.

The order of performing:

1. Take initial position

Lie on the horizontal bench. (Another option: lie across the horizontal bench so that your pelvis is below your shoulder girdle). Put your feet on the floor. Take a dumbbell with both hands so that the palms are on the inner surface of its disc. Clasp the lever with your thumbs and index fingers of both hands.

2. Inhale

Bend your elbows slightly and lower the dumbbell behind your head.

3. Straighten your arms slowly and return to the starting position

And yet, there is one more thing that you need to know on your way to build chest muscles. Breathe out.

Note: You should start from light weights, in order not to create a strong load on the triceps. This exercise strengthens the chest.

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Exercises With Dumbbells - The Best Chest Workout For Mass