How to Build a “PERFECT” Chest (DUMBBELLS ONLY!)
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- Опубліковано 11 чер 2024
- If you want to learn how to build a perfect chest with dumbbells only, then you have come to the right video. I’m going to show you how to build your upper chest, lower pecs, and get a more defined middle pecs with 8 specific chest workout techniques that will help you to start sculpting your chest like never before.
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It starts with a couple of mechanical keys that you want to make sure you are not abandoning just because you are using dumbbells to perform your chest exercises. First thing is making sure to keep using leg drive on the dumbbell bench press. Think about pushing your feet into the floor as if you would try and slide your body up the bench as you press the dumbbells away from your body at the bottom of the rep.
Keep in mind, it is important that you use heavier dumbbells to do this as they will be important to keep your shoulders pinned down to the bench and prevent your body from actually sliding.
Next thing you want to take advantage of is the fact that when you build bigger pecs with dumbbells you have the independence of the weights that you can use to your advantage. When using a barbell, your hands are fixed to the bar and it is impossible to get any independent freedom of them during the press. With dumbbells, you can tilt your thumbs up, which will allow the dumbbells to be brought closer together into adduction at the top of the rep and get a better contraction of the pecs muscles as a result.
Next, you want to explore the use of the underhand dumbbell bench press in order to build a perfect chest. This is particularly helpful when you are training at home and don’t have access to an incline bench. The flip of the grip helps to better engage the lats (always a good thing when learning how to bench press heavier) but also gives you the low and away to up and in path that gets a better contraction of the upper chest fibers.
From here, you want to be sure that you are not forgetting to include drop sets in your chest workouts to build a bigger chest. This is helpful because it limits the number of dumbbells that you will need to build a big chest. In fact, you may not need any additional dumbbells at all if you simply drop to the floor immediately following your heavy set of bench press and rep out on pushups until failure.
Next, the static dumbbell bench press technique is another great way to levy a powerful attack against your chest muscles without needing a heavy barbell. Hold one arm steady as you press with the opposite arm. This is great for exposing one sided imbalances of the chest. The position you hold the dumbbell in makes it more or less difficult. Hold the dumbbell down near the chest for an even greater challenge.
Finally, three chest exercises for building a bigger chest are important to make sure you’re not overlooking. The first is the dumbbell pullover. Here you want to make sure you’re not pulling with the elbows with them flared out to your sides. This will engage the lats more than the chest. Instead, if you pull your hands together and squeeze your upper chest together you will drive the movement more with the chest and help it to grow bigger.
The UCV dumbbell raise is a great move for getting pecs muscle growth as it gets your chest into a more complete contraction with dumbbells, with more adduction possible at the top of the rep. Keep in mind that the weights used here will have to be lighter.
Finally, the chest fly is one of the better exercises for overloading adduction, but you can also take advantage of eccentric stress for chest growth by slowing the weights down and safely performing this on the floor rather than a bench. This chest exercise is one that often times gets done on a bench with light weights rather than as shown here with heavier weights, and your ability to build a bigger chest is compromised because of it.
For a complete step by step workout that helps you see how to build a bigger chest with more than just dumbbells, be sure to visit athleanx.com via the link below and check out the program selector tool to help you pick the program that matches your exact goals.
For more videos on how to build a perfect chest and a complete perfect chest workout, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications os you never miss a new video when it’s published. - Навчання та стиль
I put together a list of popular chest exercises and ranked them best to worst so that you know exactly which ones you need and what you can skip - ua-cam.com/video/ykQlXirszbo/v-deo.html
Jesse's Stache looks like his beard stopped downloading at 50%
Haha, good one.
He looks like he's out of prison
Fist time I see athleanx like
Jeff liked it 😂
wassup guys! i recently posted my own body transformation! im 17. i would love your opinions and support! i know i still got a long way to go but ive made progress. if yu aren’t interested im sorry for wasting your time.
0:53 Leg drive
1:41 Lead with thumbs for better contraction
2:43 Underhand grip for upper chest
3:47 Drop set
4:35 Static dumbbell press
6:00 Dumbbell pullover
6:55 UCV Raise
7:43 Heavy floor chest fly
Thank you so much
Thanks man
Doing gods work
I love you
Not all hero’s wear capes
First day impressions:It arrived in a waist high box. ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
00:50 - Drive through your legs
01:42 - Lead with your thumbs for better adduction
02:41 - Underhand grip press to emulate incline bench
03:47 - Drop sets
04:35 - Static dumbbell press
05:59 - Dumbbell pullover
06:55 - UCV raise
07:43 - Floor flies
08:50 - Wrapup with Jesse's mustache
Underrated comment.
You're the man!
Cheers
Thank you so much!
you are the MVP
when Jeff smiles he frowns after it to avoid muscle imbalances in his face😂
lol
LMAO
GRIFFEN STATION! FOLLOW ME!
Rofl
Lol
Every moves he does triggers the fibers of his chest. No way to doubt him.
I'm honestly convinced that Jeff knows everything about fitness
Well he has a Ph.D in it, it’s on his channel and website
The man does know everything
He's a physical therapist, so he doesn't really have a PhD in getting yoked, and his advice is alright if you're just starting, but some of it is stupid as hell. Like his standing on a yoga ball doing curls with a resistance band tied to him.
@@thatguy746 cddxtt do uu
I dont understand how there is this much amazing fitness instruction and advice all in one place FOR FREE. You guys are awesome...keep this up!
are you alive?
When did Freddy Mercury start hanging with Jeff?
Sorry, but Jeff has already beaten you to that joke... ua-cam.com/video/LHcnpP2KVDM/v-deo.html (31 secs onwards).
wassup guys! i recently posted my own body transformation! im 17. i would love your opinions and support! i know i still got a long way to go but ive made progress. if yu aren’t interested im sorry for wasting your time.
@@ofromdatone210 start by not advertising on other people's comment sections
He got aids?
The gym is optimal place to meet gays
"We know that the dropset with the dumbbell is much easier to perform" Me working out at home with 1 pair of adjustable dumbbells due to gym being closed.....
I’d do rest-pause, instead of drop sets, while at home.
Same here buddy! I guess we can do push ups in place of drop set😂
When the pandemic lockdown first happened and the gyms were closed. I had a dream that I met Jeff and I asked Jeff if I could workout at his gym. He said no in my dream. 😂😂😂😂😂
This is a clear indication that you're not doing enough face pulls, ez.
@@johnshepard3197 agreed. Do more face pulls then maybe he'll let you workout at his gym 😂
Jessie’s out here looking like Hulk Hogan!
That's right, brother
@@StoneMane lmao
Maybe 1/4 Hogan
🤣 🤣 🤣
that's one pumped taché
Every time a video start, I look in the miror just to see if Jessie gonna troll or not lol
😂 same here 👍
Lol
I find him annoying
Third time I’ve seen jeff like comment
@@dionshelby5494 in the same video
Jeff just want to say thank you for helping me change my physique astronomically. The amount of muscle I have put on and the tips on easy to find healthy foods have changed my life in unexpected ways. You're the 🐐
2:13 alone lowered my reps. I love that his workouts take what I thought I knew and destroys it
When Jeff's wife tells him he has a perfect chest, he runs to the cable machine and does a thousand more face pulls.
Rofl
Nice profile picture
Jeff is Chest pressing 95lb Dumbbells per hand. That's really impressive, especially using that form. Dayum
Those are 45lb
@@KingAmaniImani 5:11 95lb
@@KingAmaniImani look at 5:00 min mark man
@@_smsb_ 5:30 the dumbbells bounced. There is no weigh dumbbells that way even a fraction of that would bounce. I know that they may be of a different material, but that doesn't justify them bouncing.
@@dt7197 5:30 the dumbbells bounced. There is no weigh dumbbells that weigh even a fraction of that would bounce. I know that they may be of a different material, but that doesn't justify them bouncing.
Doing dumbell flys on the ground is something I never thought of. I hurt my shoulder a couple years ago and this exercise is exactly what I've been looking for to aid that in going heavy on flys.
I just watched this video today and I loved it so much! It reminded me of chest exercises that I forgot and I learned some that I never knew before. Will be great to switch things up for some people that I train. Thanks, man!
In most cases, only having access to dumbbells is a blessing in disguise - stick to the basics and get better at them over time = growth. 💪🏼
That’s just untrue 😂😂
@@liftingvids6780 variation too for shocking the muscle
I'm not sure about a blessing, there's definitely some gym equipment I would love to use but I built my physique at home and dumbbells only. Just make sure you have like 8 bars otherwise switching weight would be a huge pain between exercises.
@@abeabeification This is the exact issue I have. Even though I have 2 pairs, I still need to swap plates every now and then. I'll need at least 2 more pairs to not have to swap so often.
That's why I have power blocks...they cap out at 90lbs, but there's a lot you can do with that much wiggle room
Bought that Base Stack. Let’s go!
Hopefully you finish the one for nighttime lol I rarely used it so I still have mine 6+ months later hahaha.
I just wish it had more servings in each one. 22 servings means making over $100 payments per every 5 weeks or so, which I can't really afford😅
Yeah it’s just not worth the price for me. I’ve switched to USN Muscle Fuel Anabolic 4kg bucket (£46) . Seems perfect to me. Anyone have any thoughts on that ?
@@willhawe6069 Jeff has a lot of videos about supplements just type Athlean x supplements in the search bar.
@@herestoustx6123 yeah I use it like 3x a week instead of 7 cause I forget lol
Jeff's T-Shirt: "I can't take much more of this"
Thank you for these brilliant videos Jeff, your experience and advice has really helped me train in different ways, minimise injuries and continuen to see results. Big fan of your content... thanks again!
Please do these for every muscle group. Back, arms, shoulders, legs, maybe something else that I might be forgeting. Having a series like this is really gonna help us who have minimal equipment or just a pair of dumbbells.
Jeff has already done that my dude
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! 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. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-chest-dumbbells
If you don’t win, no worries, you’re not going away empty handed. 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…
Aww man
I won. Oooohwaaah!!!
didn't win but the free knowledge you give is enough for me
Does anyone actually win these
@@jonathanj9260 😶
Love it. My chest has gotten so much better since I switched to dumbbells only a few years ago. I can now get 80s for about 7 reps
44 always learning love that this reverse grip dumbbell press is great for the upper chest. Keep the variety coming Jeff us 40+ guys appreciate it!
Jessie is the perfect Yin to Jeff's Yang. Great, entertaining and most of all, useful video's that are a tremendous resource for those of us trying to keep fit in this time of COVID. This is what youtube is for!
We call that a "porn star mustache" - it needs to GOooooo!
Not sure why other you tubers attack this guy. He has helped me pretty much eliminate lower back pain and shoulder issues with his free tips on this channel. Keep dropping that heat.
I really love how you teach us to do these exercises properly. Thanks I learn so much.
Wow, that makes perfect sense. Tomorrow morning, I'm starting the new routine, Thanks a ton!
As someone who can't go to the gym, has crappy pectoral development (or nondevelopment), and who only really does home workouts, this is literally the exact title I have been waiting for.
Clicked the notification immediately, so I hope this is worth it!
It will be worth it. Also same bro I only do home workouts 😀
thats rough for me. I just can't ever seem to push myself when I workout at home.bthe gym GIVES me the energy to get up and GO.
@@Big_Keith_Kahuna sorry to hear that. I had that struggle, but then I listened to a motivational workout podcast and it reminded me to visualize what I want to look like, and what my goals are. Visualize that better version of you, and it'll give you the motivation to work out. At least it does for me, it's a different thing for different people.
@@Big_Keith_Kahuna I'm the same, have associated working out with the gym I guess, so I struggle at home.. but at the gym its a different story, as soon as you arrive you just put your head down and get to work, its getting there that's the hard part at times, especially during a the colder months.
I can’t believe I WON! NXT Anabolix for free! Jeff, you’re awesome! I’ll add it to my collection of AX1, AX2, Shred, and Size. Good luck all - thought I’d try to encourage you all with proof the giveaway is real lol!
Well that's the first time I see this happen wow
Congratulations! I guess me and my 16 kids will go hungry tonight. Lol! Glad you won!
@King Kardashian Why are you even here if you don't trust him
@King Kardashian I've won too, but that was that last time he was giving out programs before he changed it, I think it is credible.
Thank you so much for this. My gym is open, but I have chosen to stay home and continue to workout at home with my dumbells. LOVE these! Thank you again!
Jeff is the real Deal! A PHD in exercise n muscle! Been lifting 40 years and he knows more than anyone!
That upper chest one was gold! Really need to try it!
My goodness. This video was exactly what I was looking for. How does Jeff know this. I just bought a bench for my dumbells recently. Thanks Jeff.
Jeff is the 🐐 hands down. I stumbled upon this dude 5 years ago when I started my health journey and started to hit the gym with no direction and started feeling a click in my shoulder. Sure enough I find one of his videos and one thing led to another and I followed his lead strictly and legit transformed my entire body. I owe it to him because no matter what gym I go to someone always ask me how did I get my arms or shoulders the way I did (mind you I’m not even that big) but it’s humbling and rewarding to watch your own body change and then people to admire the hard work and ask for tips! I’ve been wanting to say this for a while so hats off to Jeff for real 💯
Gotta thank you. Your vids have taught me so much. It’s totally helped me get from 425 to 270 today. And still working my way down
Dang king!!! Shouts to yiu
How’s it going?
@@eragon1378 I believe he's at 0.0002 lbs now
Great tips Jeff. I avoid the barbells as it takes a toll on my shoulders especially now as I m hitting 50.i use dumbbells for most of my workouts and my body recovers much better. These variations with dumbells are brilliant and ill definitely include them in my workout. Much thanks
When my child is 14 I wont let him go out home till he has watched one Jeff’s lesson of life :)
3 sets of face pulls a day keeps Jeff away
@@smithy1819 lmfao true
Same bruh
A facepull a day keeps not only all injuries but also corona virus away
-jeff
Not a bad idea honestly lol
Some chest exercises I haven't tried. Very helpful. Trying to shed the winter coat so that the abs that I know I have will show 💪
Jeff! Man you’re my hero. Thanks for continuing to inspire me and soo many of us. Am in second last week of my BEAXST, am training at base mode...all set to take my last challenge 🙂.
Jeff we’re all waiting for the day when you’ll start the PPL series.
Yes!
Whats PPL?
@@veersingh-op1ww push pull legs
Glad you addressed the underhand dumbbell bench. I remember you mentioned it in an old video from 5 years ago.
Thanks man, so appreciate your dedication and information to help those of us with only sparing amounts of each, you’re a BADASS
Been building my chest with dumbbells for a while now! Everything In this video is golden advice! My favorite for upper chest is The dumbbell pull over. I’ve had this in my Arsenal for a while now and really notice a difference in my upper chest.
I love when he yells at Jesse and you can see him walk behind the camera in the mirror
The theme itself makes my day! You are such a life changer. Thank you for all your videos. I have already completed Athlean X program. You are the best :)
That Floor fly is a great exercise! I been doing it regularly for months.
I will try the supinated press and the unilateral.
Man, I'm sold on your knowledge and science of working out. I just purchased your stack package looking forward to using it. 41 now wish I would have known some of this when I was younger slinging weights
Hey Jeff, if you're seeing this, I just want to say you're like a father to me. Thanks for everything you do.
Respect to Jeff for the free knowledge
Thanks for the videos Jeff helped me a lot and helped a lot of people. I often share your videos to help others.
This guy is so thorough!! Love it
These vids are inspiring me to start a fitness program! Very informative!👍🇺🇸
Next up: “DUMBELLS ARE KILLING YOUR GAINS
It be like that
😆😆😆😆😆😆😆😆😆🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣⚰⚰⚰⚰⚰⚰⚰⚰
🤣🤣🤣🤣🤣
Forreal 😂
🤣🤣
Having limited equipment at home during the lockdown in the UK, this is really useful. Thanks!
I love your dumbbell only videos! I can't afford a rack and barbell yet, so dumbbells are all I have. Thanks for the tip on leading with your thumbs. I always feel like I have to come out wide on the eccentric to get that chest activation, so I'll try it on my next push day. Thanks Jeff!
UA-cam: “How to build a perfect chest (dumbbells only) by AthleanX”
Me: “Oh I’m definitely watching this ASAP.”
Jeff: “Oh no brother, face-pulls first” 😂
Hey, thank you for your channel! I'm trying to get into working out at home during this mess. I've always been intimidated by going to the gym. So I've been playing around with my roommate dumbells. This video gave me exactly what I was looking for. A short impactful workout I can do myself. I really enjoy how you identify the muscles and explain how to target them - Love how you use sharpies sometimes.
Oh and Jessie would be more interesting if he talked less and wore only a jock strap :)
This is excellent thanks....following all these videos daily with instant results
Thanks, Jeff! Great tips as always.
The most genius physical trainer on this planet
Awesome. Thanks Jeff. Can you do more full body workouts with just Dumbbells. Many of us guys due to our gyms closed only have a few dumbbells and a bench.
I'm a newbie Jeff. I was inspired of your great tips for bigger biceps and chest. Thanks and more power!!!
I watch all ur videos and think you have the best info out there. I really need a few exercises for the inner lover triangle of my chest. You always say ask so I’m asking. I learn something new fro you almost every day since u have yrs of videos. You got me past my plateau . I really appreciate you n you channel
Please, make a resistance band follow along series for size gains!!🙏
At this point it's looks weird seeing him without his beard
YES!! I love these dumbells only. I just bought a pull up bar and I hae some elastic bands. It's not much but it's a lot for me. I'm gunna gain muscle thanks to your inspiration, dude!
Will be trying some of these for sure. Chuck P. Used to say orienting your thumbs and changing your made a difference in chest exercises too.
Hey Jeff! Let's see you grow a moustache! Then we will compare with Jesse's.
i think he cant -.-
Jeff will be hot tho
@@texrexy5344 idk maybe nto
Growing a moustache might kill his gains.
I think they both should grow a mustache and we could make a donation to charity to encourage Jeff
Him in 2060: Why a light spacesuit is killing your gains!
Underrated comment
@@kriteshgoel2351 thanks
@Diesel patches 😂🤣
Jeff, You always impress us of new techniques. I do my workout theses Three months depends on you program in order to be JACKED. I've completed the first phase. and currently I'm in the GROWTH stage . I hope to get a result that I hadn't before.
You are the greatest Jeff. Thank you for all of your tips.
I've been picking these vids at random to break up my routine,feels like my body is getting used to the same stuff. These vids are really helping to hit different muscles and trick myself into new muscles getting worked, I can feel it the next day😂 Tried the sore calves in 6 minutes vid last night, defintely feel it. This one tonight!Thanks Jeff
Thisguyisgoodexlainer clearandconcise
Me: There's no such thing as perfect
Jeff: CAP
Like check
ok
You're a good human Jeff Cavelier. Your tips are great. And for free. I understand and try to copy your moves, not reached perfection yet. Hope to make you proud someday just by following your tips.
Another great video. Stealing this for my chest workout today.
Me: How to build a perfect chest??
Jeff: USE YOUR LEGS
That's it. It's confirmed. Jeff's spying on me. He knows my routine exactly for today!
Awesome. Can’t wait to try some of these new approaches.
Bro you’re always on point, thank you Jeff 👍🏽
I’d give a fortune to see you with another tee shirt !!! 😆
I freaking love this CHANNEL, thank you JEFF and JESSIE! I will apply these techniques in 2moro's chest workouts!
Always having the best advice! Thanks. Jeff
Brother you have helped me more than anyone during my journey. Cant believe some ppl pay for info that is not as informative and probably by a guy who cares alot less. So, thanks
I'm late but damn I still remember how Jeff's entire dumbbell rack was only in a pair of dumbbells that looks like toasters
Jesse definitely looked a lot better with a beard
*How do I erase an image from my mind?*
Neuralink.
Chico!! Its alright Jesse is here!
*offers shotgun*
You recall the image over and over with varying degrees of absurdity added in. Every time you recall a memory, you change it slightly, if you force those changes into place, you can drive the memory into being just garbled nonsense.
Thanks for these clips man.
Eventough i'm not 'hardcore' like you, i think that doing it right makes a noticable difference.
And that is whats motivating about it!
thanks man
grtns from Amsterdam ;)
KEEP UP THE GOOD WORK JEFF!! LEARNT A LOT OF STUFF FROM U! BIG FAN OF YOUR CHANNEL!!!
Hey Jeff. Love the advice you give & I have applied a lot of it over the last 10 months, finding myself leaner & in better shape than I’ve ever been in (I’ve gone from 223 lbs to 163 lbs in that time.)
I’ve been trying to focus now on a lot of weak points (glutes, shoulders, arms, and even chest). I find that doing dumbbell bench presses on an incline either puts strain on my lower back or I don’t feel like any work has been done with the chest using an incline, so I keep it flat all the time.
For dumbbell pullovers, I find laying flat on my back on the bench works better for me than resting my shoulders on it like you demonstrated in your video. Is it wrong for me to lay flat for that exercise?
I personally love the cables for chest. Being unable to bring those hands close or even crossing the body 💪
I appreciate all your videos you explain everything so well
Very well explained. Knowledge is motivational as well. Thank you very much!!
give us a scoliosis video bruh. What causes it, how to fix it and working out with it.
Thank you.
My tip is ask your physical therapist the best excersizes to do
Jessie, the 80's called, they want their mustache back!
Wasn't that Obama's line except with foreign policy instead of moustache?
That standing dumbbell move was worth its weight in gold for me. Thank you!
That tip of the flat bench press for higher chest was really great!!!