Even if you don’t have a barbell, you can still train your pecs. Check out the best chest workout with only dumbbells.
When it comes to training the chest, people usually jump straight to the barbell to perform some bench presses. Credit, where it’s due, the bench press with a barbell, is arguably the best exercise for the chest.
However, if you don’t have access to the barbell, you can still train your chest by utilising a pair of dumbbells.
Best Chest Workout with Only Dumbbells
The best chest workout with only dumbbells encompasses 7 exercises. To make the best out of this, six of them are performed in a superset.
- Superset – Incline Dumbbells Press + Incline Dumbbell Fly
- Superset – Flat Dumbbell Press + Flat Dumbbell Fly
- Squeeze Press
- Superset – Dumbbell Floor Press + Push-Ups
And that was Vince Sant’s best chest workout with only dumbbells. Click on the video below for more information on each exercise and how to perform them correctly.
VIDEO – Best Chest Workout with Only Dumbbells
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Muscles of the Chest
The chest, or pectoralis major, is a large muscle that extends from the sternum to the upper arm and is responsible for many functions. It’s also the most visible muscle in the body, which is why men often work on it at the gym.
Pectoralis minor is a small muscle located underneath pectoralis major that helps rotate and flex your arm. Serratus anterior attaches along your ribs and attaches to your scapula (shoulder blade).
Source: Depositphotos / CrossFit Inc
All three of these muscles are important for maintaining good posture and protecting vital organs like your heart and lungs on top of their more obvious functions like movement of arms/shoulders!
The pectoralis major is the largest muscle in the chest. It originates on the sternum and clavicle, and inserts on the humerus.
The pectoralis minor (PM) is a thin muscle that originates from the lower 8 ribs and inserts into the coracoid process of the scapula. It functions to adduct and medially rotate the glenoid cavity, bringing your arm closer to your body. The PM also assists in flexion of your shoulder joint, but it doesn’t contribute significantly to this movement as compared with other muscles in this area.
The serratus anterior originates on the first 7 ribs, and inserts on the medial border of the scapula. It is anterior and inferior to pectoralis major, and it initiates protraction of the scapula. It also works in conjunction with other muscles to achieve elevation of the scapula.
The chest muscles function to adduct the shoulder and assist in internal rotation
The chest muscles function to adduct the shoulder and assist in internal rotation.
The pectoralis major is a large muscle that originates from the clavicle, sternum, and ribs. It inserts into both upper arms via its tendons. The pectoralis major functions as both an adductor of the arm and an internal rotator of the humerus (upper arm bone). In other words, when your arms are by your sides with palms facing forward, it will pull them towards each other so that your palms face inward (internal rotation) or away from each other so that they face outward (adduction).
This best chest workout with only dumbbells you saw earlier work all functions of the muscle chest to give you the best results.
Conclusion – Best Chest Workout with Only Dumbbells
As you can see, the chest muscles function to adduct the shoulder and assist in internal rotation. They also allow you to lift your arms above your head. The pectoralis major is the largest muscle on your chest, while the pectoralis minor helps stabilize your shoulder joint when lifting weights or performing other exercises such as push-ups or dips.
By doing the best chest workout with only dumbbells you read earlier, you can properly train your chest and make it stronger and bigger.
- Chest-Muscles-and-Hypertrophy: Depositphotos / CrossFit Inc