What are the only 3 dumbbell chest exercises you need to build muscle? Keep scrolling to find out.
When it comes to training, for one reason or another, most people tend to take care of their upper body more than their lower body. And even when people are focused more on the upper body, the chest usually gets most of the glory compared to the back, triceps or even the shoulders. Be it because of vanity reasons, you can’t go wrong when planning your next chest workout.
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:
- Strengthening your chest muscles: This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
- Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
- Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
- Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
- 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.
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.
If you got only a couple of dumbbells available for your training session, what are the only 3 dumbbell chest exercises you need to build muscle? To answer that we turn to Gary Walker.
Gary Walker is a muscle builder expert for men over 40. He is the co-creator of the website Live Anabolic in which tips for nutrition and workouts are presented. Their YouTube Channel has more than 500k subscribers.
Although Walker is an expert on fitness for men over 40, that doesn’t mean you cannot reap the benefits of his expertise even if you are younger or a female athlete. Check out Walker’s only 3 dumbbell chest exercises that you will need to build muscle.
The Only 3 Dumbbell Chest Exercises You Need To Build Muscle
Finally, what are the only 3 dumbbell chest exercises you need to build muscle? According to Walker, they are:
- Dumbbell incline squeeze press
- Tricon dumbbell bench press
- Mid-line bench press
The 1st exercise’s goal is to squeeze the dumbbell together and maintain that squeeze while you work your chest throughout the entire range of motion. Applying constant tension to the chest helps build more muscle.
The Tricon set is a 9-total rep scheme in which the first 3 reps are explosive, the following 3 are isometric 10-second holds, and the last 3 are super slow reps (4 seconds up and 4 seconds down). You can choose lighter weights for this exercise and still build a ton of chest muscle.
Lastly on Walker’s only 3 dumbbell chest exercises is the mid-line bench press. With a supinated grip, you are going to get a very good contraction working in your inner chest.
And that is it. Those are the only 3 dumbbell chest exercises you need to build muscle. If you are unsure how to do any of the movements, click on the video below.
VIDEO – The Only 3 Dumbbell Chest Exercises You Need To Build Muscle
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How Often Should You Train Your Chest?
The frequency with which you should train your chest depends on various factors such as your fitness goals, training level, and the intensity of your workouts. However, a general guideline for most people is to train their chest muscles 1-2 times per week.
If you are a beginner, it’s recommended to start with one chest workout per week to allow your muscles to recover and adapt to the new stimulus. As you progress, you may increase the frequency to two times per week to stimulate further muscle growth and development.
On the other hand, if you are an advanced lifter or a bodybuilder, you may benefit from training your chest more frequently, up to three times per week, as part of a split routine.
It’s important to listen to your body and give your chest muscles enough time to recover between workouts to prevent injury and overtraining. Additionally, incorporating a variety of exercises and rep ranges into your chest workouts can help prevent plateaus and stimulate muscle growth.
- Forearm workouts: Anastase Maragos / Unsplash