Introduction

This workout will hit your chest from every angle to increase strength and muscle size. It is the best chest workout with dumbbells.

The training here follows a reverse pyramid protocol, which allows you to take more complete sets of muscle failure.

It also starts with the bench press with weights instead of the dumbbell, because loads are more difficult to control (additional difficulty is a good thing in this case) and ensures a more excellent range of motion.

Many people think that just making that change is enough to stimulate new growth. In which exercise no equipment is required you can do this chest workout with dumbbells.

1. Dumbbells Bench Press

  1. Lie on your back on a couch and hold two weights at chest level along your body, palms facing your feet.
  2. Lift your weights until your elbows are almost locked and lower them slowly after a short rest.
  3. Exhale when lifting weights and breathe in as you lower them.

Sets: 3, Reps: 12, Rest: 10 seconds

Dumbbells Bench Press

2. Dumbbells Bench Press (Neutral Grip)

  1. Lie on your back on a couch and hold two weights at chest level along your body, palms facing each other.
  2. Lift your weights until your elbows are almost locked and lower them slowly after a short rest.
  3. Exhale when lifting weights and breathe in as you lower them.

Sets: 3, Reps: 12, Rest: 10 seconds

Dumbbells Bench Press (Neutral Grip)

3. Incline Bench Press

  1. Lie on your back on the sloping bench and hold two weights at chest level along your body, palms facing forward.
  2. Lift your weights until your elbows are almost locked and lower them slowly after a short rest.
  3. Exhale when lifting weights and breathe in as you lower them.

Sets: 3, Reps: 12, Rest: 10 seconds

Incline Bench Press

4. Incline Bench Press (Neutral Grip)

  1. Lie on your back on the sloping bench and hold two weights at chest level along your body, palms facing each other.
  2. Lift the weights until your elbows are almost locked and lower them slowly after a short rest.
  3. Exhale when lifting weights and breathe in as you lower them.

Sets: 2, Reps: 10, Rest: 10 seconds

 Incline Bench Press (Neutral Grip)

5. Downturn Bench Press

  1. Lie on your back on a couch and hold two weights at chest height with the palms facing forward.
  2. Lift your weights until your elbows are almost locked and lower them slowly after a short rest.
  3. Exhale when lifting weights and breathe in as you lower them.

Sets: 3, Reps: 10, Rest: 10 seconds

Downturn Bench Press

6. Lying Fly

  1. Lie on your back on the couch and grab a weight with each hand the length of the body, with your elbows slightly bent.
  2. Lift the weights until they are next to each other and lower them slowly after a short break.
  3. Try to keep the same angle on the elbows everywhere.

Sets: 3, Reps: 12, Rest: 10 seconds

Lying Fly

7. Tilt Fly

  1. Lie on your back on the sloping bench and grab a weight to the length of the body with each hand, with your elbows slightly bent.
  2. Lift the weights until they are next to each other and then slowly lower them again after a short break.
  3. Try to keep the same angle on the elbows everywhere.

Sets: 3, Reps: 12, Rest: 10 seconds

 Tilt Fly

8. Pullover Straight-Arm

  1. Lie on your back at one end of the couch and hold a bar with both hands on your chest, with your arms extended.
  2. Lift the bar until your arms are perpendicular to the floor and lower it again after a short rest period.
  3. Keep your arms straight while keeping the corner of your elbows still

Sets: 2, Reps: 12, Rest: 10 seconds

Pullover Straight-Arm

9. Pullover Bent-Arm

  1. Lie on your back on one end of the couch and hold two weights below your main level, your elbows at a 90-degree angle.
  2. Lift both weights until they are next to your chest while holding a 90-degree angle on your elbows and lower them after a break.
  3. Exhale when lifting weights and breathe in as you lower them.

Sets: 3, Reps: 12, Rest: 5 seconds

Pullover Bent-Arm

Conclusion

When it comes to that, you want the mind-muscle connection. You have to feel every repetition and think that the muscle works.

If you do not feel any exercise in your chest, you are probably doing it wrong, and with a weight, you can’t stand and use more than just your chest.

Hit each part of the chest (you have to work more on that part). Focus on compound movements for the upper, middle, and lower torso.

Then, use developmental changes, such as flying, to complete your chest training. You can do this chest workout with dumbbells.