Building the chest commonly involves stacking weight plates on a barbell and doing a bench press. While the bench press is a great exercise for building the chest, there are additional ways to get the pecs ripped.
The content ahead describes 5 dumbbell chest exercises you’re not doing (but should) and how they can benefit your upper body program. 
Benefits of Dumbbells for the Chest
Dumbbells are a staple in the gym and offer endless variations for lifts. When it comes to the chest, dumbbells help to isolate each part of the pecs and on each side of the body.
- Dumbbell chest exercises help to build strength and hypertrophy through different body positions. Dumbbells allow exercise on a flat bench, incline or decline, and a stability ball for core work, giving different angles. These differing angles can make or break any workout and can truly push your gains to the next level.
- Grip configuration is an important element in dumbbell work. Different grips allow for a different feel and give a different angle by which to work the pecs. Quite honestly, if you haven’t started using dumbbells for the chest, you should.
How to Master Dumbbell Chest Exercises
First of all, dumbbells are ideal for single arm or isolating exercises. Also, dumbbells require a level of expertise to progress through a program. Here are some tips to make dumbbells worthwhile for your chest exercises.
- Focus intently on your form. Dumbbell work will require razor sharp focus during the entire concentric and eccentric actions. This focus will help to prevent injuries from settling.
- Start light, progress heavy. If you are new to dumbbell chest exercises, it is best to start light before adding weight.
- Have a spotter. Regardless if you are experienced or new, it’s always best to have someone with you to spot you during your chest exercises. A spotter can help to ensure you are safe during your lifts, but can also help to manage heavier loads.
The Top 5 Dumbbell Chest Exercises You’re Not Doing (But Should)
- Dumbbell Chest Fly. The dumbbell chest fly is one of the best exercises that you can add to any pec workout. One of the reasons it is one of the best is that it works the pecs at a wide range of motion, so you get a good stretch while under resistance. The dumbbell chest fly can be performed with a flat bench, incline, or decline to work every part of the pecs.
- Incline Neutral Grip Dumbbell Chest Press. The neutral grip dumbbell chest press offers a large range of motion as the change in grip orientation allows for more movement. This range increases the stretch of the pecs while under resistance, which increases the strength zone. This strength zone has been shown to allow an increase in strength by 30 percent when compared to the probed grip, which can be a big deal when you’re trying to hit that next level.
- Renegade Row with Push-up. While the renegade row is technically a back exercise, adding the push-up portion can make this a workout in itself. This dumbbell chest exercise will act like a super set since it targets the back and chest without any rest, making this a highly efficient exercise.
- To do the renegade row, start in the push-up position with the hands resting on a dumbbell handle.
- Perform the row, alternating arms by starting with the right arm, then the left.
- Once one rep of right and left arm rows is complete, lower down in a push-up.
- Reverse Grip Dumbbell Chest Press. The reverse grip dumbbell press expands upon the standard prone grip version. With a reverse grip (or when the hands are supine or facing the body), you are able to work the pecs, with more of a focus on the upper portion of the pectoralis major muscle. Add this version to build a strong upper chest area for an athletic look.
- Incline Dumbbell Press. Research has shown the incline press to be a great option for developing the pecs. The dumbbell chest press can increase upper pecs activation, especially when the incline press is increased to at least 30 degrees or higher. Adding the incline dumbbell chest press from a bench or stability ball can add the 30 degrees or more that are needed to activate the upper chest and develop an athletic physique.
Some Pro Pointers to Consider
Incorporating dumbbells in your chest workouts can be a fun and definitely challenging way to work the pecs. The exercises above can help you to tailor your workout appropriately so that you can have a large repertoire of moves to add in your chest program. Here are some pointers to consider whenever adding dumbbells into your chest routine.
- Don’t let the dumbbells hit. One of the misconceptions with dumbbell chest exercises is that whenever you do a press you must touch the weights together. Not only does this contribute to shoulder instability, but it creates a momentum rocking that takes much of the control away from the exercise.
- Add heavier only when comfortable. In comparison to barbells, dumbbells require finesse and control that should not be overlooked. Increasing your weight should occur more slowly than with barbells and typically should not involve huge weight jumps, so as to avoid injury.
- Have back support. Working your chest using dumbbells means some rules need to be tweaked. For the sake of spinal health, creating an arch in the back can help to create a foundation for support. This arch should create an upward bend that can help to maintain a strong core area so the spine doesn’t hyperextend posteriorly.
Conclusion
Grabbing a set of dumbbells can be amazing for any workout. The versatility of dumbbells allows for differing hand placements and body positions that can work the chest in various ways.
Consider the 5 dumbbell chest exercises you’re not doing listed above to help you to get the most from your upper body lifts.
