4 Exercises to Build Massive Chest Muscle With Dumbbells
Pump up your chest in minutes with our T-shirt-filling finisher, aptly
named a pressing matter. Your upper body won’t know what’s hit it! This
EMOM (every minute, on the minute) session will work you hard for 15
minutes.
Have you ever wondered what the absolute best muscle-building movements
for your chest are? Wonder no more! Here are our top 3 pec-building picks.
This isn’t a list of the hardest chest exercises. It’s focused on the
best-of-the-best mass builders, with a little bit of instruction and
explanation to complement each choice.
You can swap exercises in your current routine for these choices, build
your own chest workout with a handful of them, or just try one when your
standard chest workout gets stale. At the start of the first minute,
perform five incline dumbbell presses; in the second, do 10 dumbbell floor
presses; in minute three, perform 15 bench dips. Complete this sequence
five times.
Incline Bench Press:
How to:
⚫ Set up on a bench at a 45-degree incline and hold the weights
above your chest, with your arms extended.
⚫ Focus on your tempo by lowering the weights for five seconds,
pause, then explode up, squeezing your pecs hard at the top.
⚫ Get your rest in before the minute is up.
Dumbbell Floor Press:
How to:
⚫ Take the same weights from your incline press and lie flat with
your elbows on the ground and your upper arms at 90 degrees to your
torso.
⚫ Press the dumbbells up as fast as you can and lower for three
seconds.
⚫ The shorter range of motion allows you to keep pushing when you
start to tire towards the end of the workout.
Bench Dips:
How to:
⚫ Return to the bench to build your triceps and further target your
chest.
⚫ It’s 15 reps, so you’ll need to work faster, but break the reps
into chunks.
⚫ With your hands on the bench and body outstretched, lock your
arms out, then bend at your elbow to lower your upper arms until they’re
parallel with the floor.
⚫ Now, go back to the incline press.
Pullovers
How to:
⚫ Holding a medium-to-heavy dumbbell, lay with your back flat on
a bench or stability ball.
⚫ With your feet planted on the ground and your core engaged,
extend your arms to the sky, cupping the dumbbell with both hands
above your chest.
⚫ Keeping your low back pressed into the bench or stability
ball, slowly lower your arms overhead until your biceps reach your
ears.
⚫ Slowly bring your arms back to above your chest and repeat.