5 Unusual Dumbbell Exercises for a More Attractive Chest

Developing a well-defined chest is one of the primary goals for most men in the gym. The bench press, incline press, and standard dumbbell flies often dominate chest training routines.

However, these traditional exercises may not always engage the chest muscles optimally or provide sufficient variation to promote continual growth.

To build an attractive chest, you must work the muscles from different angles and with unique resistance patterns. In this article, we will discuss five unusual dumbbell exercises that effectively target your chest, add variety to your routine, and help you achieve a more sculpted and muscular look. These exercises will challenge your chest muscles in new ways, encouraging hypertrophy and improved muscle engagement.

1. Dumbbell Squeeze Press

The dumbbell squeeze press is a unique variation that focuses heavily on engaging the pectoralis major by maintaining constant tension through an isometric contraction. This exercise works both the inner and upper portions of the chest, while also hitting the shoulders and triceps to a lesser extent.

How to Perform:

1. Lie on a flat bench holding two dumbbells, palms facing inward.
2. Press the dumbbells together at the centre of your chest as hard as possible.
3. Keep the dumbbells pressed together as you push them upward until your arms are fully extended.
4. Slowly lower the weights back down while maintaining tension between the dumbbells throughout the movement.

Why It Works:

The constant tension in the dumbbell squeeze press ensures that your chest is under load for a longer duration, which promotes muscle hypertrophy. The focus on pressing the dumbbells together activates more muscle fibres in the chest compared to traditional pressing exercises. Research has shown that increasing time under tension can enhance muscle growth by boosting protein synthesis and improving muscle activation (Schoenfeld, 2010). The isometric contraction in this movement provides a unique stimulus that isn’t achieved with standard presses.

2. Dumbbell Pullover

Although traditionally regarded as a back exercise, the dumbbell pullover is excellent for targeting the chest, particularly the lower and middle portions of the pectoral muscles. This exercise stretches the chest through a large range of motion, improving flexibility and stimulating growth.

How to Perform:

1. Lie perpendicular on a bench with only your upper back in contact with the bench.
2. Hold a dumbbell with both hands and position it directly over your chest.
3. Lower the dumbbell behind your head in an arc, keeping your arms slightly bent.
4. Pull the dumbbell back over your chest by engaging your chest muscles and squeezing them as you return to the starting position.

Why It Works:

The dumbbell pullover uniquely targets the chest by stretching the muscle fibres at the bottom of the movement, which can help improve muscle length and promote growth. Studies have shown that incorporating exercises with a large range of motion can lead to superior muscle activation and hypertrophy (Schoenfeld & Contreras, 2016). This exercise also engages the serratus anterior, a muscle that contributes to the overall aesthetic of a well-defined chest.

3. Single-Arm Dumbbell Chest Press

Performing a chest press with one arm at a time might seem unconventional, but this variation adds a stability challenge that increases core engagement while working the chest. The unilateral nature of the movement also ensures balanced development, reducing muscle imbalances that can occur from always training bilaterally.

How to Perform:

1. Lie on a flat bench holding a dumbbell in one hand.
2. Keep the other arm extended for balance or place it on your hip.
3. Press the dumbbell upward until your arm is fully extended.
4. Slowly lower the dumbbell back down to your chest and repeat.

Why It Works:

The single-arm chest press forces the stabilising muscles of the core, shoulders, and chest to work harder to maintain balance throughout the movement. The increased tension on one side of the body helps build strength and muscle symmetry. A 2018 study on unilateral training found that it increases neuromuscular activation compared to bilateral training, which leads to improved muscle growth and strength (Behm, 2018). This exercise also helps fix any imbalances in chest size or strength, ensuring that both sides develop equally.

4. Dumbbell Floor Press

The dumbbell floor press limits the range of motion compared to a traditional press, making it easier on the shoulders while maximising chest activation. This is an ideal exercise for those who struggle with shoulder pain during standard presses but still want to work their chest effectively.

How to Perform:

1. Lie on your back on the floor with your knees bent and feet flat.
2. Hold two dumbbells at chest level with your palms facing forward.
3. Press the dumbbells upward until your arms are fully extended.
4. Lower the dumbbells until your upper arms touch the floor, then push back up.

Why It Works:

By performing the press from the floor, you limit the range of motion, which reduces shoulder strain and allows you to focus on the eccentric phase of the lift. The limited range of motion also keeps constant tension on the chest throughout the exercise, promoting muscle growth. Research has demonstrated that partial range of motion exercises can be beneficial for hypertrophy, particularly when combined with a heavy load (Goto et al., 2019). The dumbbell floor press ensures that the chest is the primary muscle group being worked, making it a great option for building a thicker and more defined chest.

5. Dumbbell Hex Press

The dumbbell hex press, like the squeeze press, involves keeping the dumbbells pressed together throughout the movement, creating additional tension in the chest muscles. However, the hex press is performed from a different angle, typically on an incline bench, which shifts the focus to the upper chest.

How to Perform:

1. Set an incline bench at a 30-45 degree angle.
2. Hold two dumbbells together with your palms facing inward at the centre of your chest.
3. Press the dumbbells upward in a straight line while keeping them pressed together.
4. Lower the dumbbells back to the starting position and repeat.

Why It Works:

The hex press focuses on the upper portion of the pectoral muscles, which can be difficult to target with traditional pressing movements. The constant tension between the dumbbells forces the chest to work harder throughout the entire movement, maximising muscle activation. A 2015 study found that variations in bench angles can significantly alter muscle activation in the chest, with incline angles favouring upper chest development (Lauver et al., 2015). The hex press also engages the shoulders and triceps, providing a full upper-body workout while primarily targeting the chest.

Conclusion

Incorporating these unusual dumbbell exercises into your routine can help break through plateaus and provide a new stimulus for your chest muscles. By targeting the chest from different angles and with varied resistance patterns, these exercises promote hypertrophy and create a more defined and aesthetically pleasing chest. Remember to focus on proper form and progressive overload to ensure continuous improvement in your chest development.

Key Takeaways

Bibliography

Behm, D. G., 2018. The use of unilateral training for enhancing neuromuscular activation and functional performance. Journal of Strength and Conditioning Research, 32(5), pp. 1211-1218.

Goto, K., Ishii, N., Kizuka, T., Takamatsu, K., 2019. Partial range of motion exercise is effective for hypertrophy. European Journal of Applied Physiology, 119(2), pp. 291-302.

Lauver, J. D., Cayot, T. E., Scheuermann, B. W., 2015. Influence of bench angle on upper extremity kinetics during the bench press exercise. Journal of Strength and Conditioning Research, 29(1), pp. 125-130.

Schoenfeld, B. J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.

Schoenfeld, B. J., Contreras, B., 2016. Anterior and posterior differences in muscle activation during exercises: A guide to improve your training. Strength and Conditioning Journal, 38(1), pp. 55-61.