5 Unique Dumbbell Chest Exercises to Better Target Your Pecs

Check out these 5 unique dumbbell chest exercises that are sure to target your pecs and make your chest grow!

There is no other way to say this. If you want to grow your chest, you need to choose the right exercises that put your pecs under tension and train hard consistently.

However, what are the best exercises to hit the chest? For one, we did write about the best overall (click here to see it) and there are many staple exercises you see people doing in the gym to target their chest.

Source: Tima Miroschnichenko on Pexels

Truth is, if you are consistent and have a good diet, your pecs will grow provided you target them accordingly. But that is the issue, isn’t it? You need to apply progressive overload to continue increasing your muscle’s strength and size.

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And one of the ways to target your muscle differently is by choosing a different exercise that you normally do. And that is where Mitchell Spadafore comes in.

Spadafore is a bodybuilder and an IFBB Pro athlete. He shared a video on Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

Check out below Spadafore’s 5 unique dumbbell chest exercises to better target your pecs.

5 Unique Dumbbell Chest Exercises to Better Target Your Pecs

Here is a succinct list of the 5 unique dumbbell chest exercises you can add to your workout program next time you hit the gym:

1. Chest raise
2. Underhand fly
3. Chest pullover
4. Standing hex press
5. Foam roller hex press

There is a bonus exercise, also done on the foam roller, called foam roller pullover.

Of course, since these exercises are rather unique, there is a big chance you have no idea how to perform them, and you need to learn them the right way.

For that, click on the video below to hear Mitchell Spadafore explain each one of these unique dumbbell exercises that will target your pecs better.

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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your chest:

1. Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
5. Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.

Source: Photos Courtesy of CrossFit Inc

Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.

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How to Increase Chest Size and Strength

The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.

Source: Alora Griffiths on Unsplash

Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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