What is the best dumbbell chest workout? And, can you do a dumbbell chest workout in 30 Minutes?
The criteria for the best chest exercises are:
1. You can do this chest workout in one day.
You probably do not have the time to hit the gym every day. And, if you do, you do not have hours to spend in the gym. You have work and life to take care of.
2. They can be done in one chest workout of 30 minutes.
This is why we want the best and most effective chest exercises.
3. These exercises can be done by a beginner.
It is easy to be intimidated by the advanced weight lifters in a gym. They use cables and a variety of contraptions to sculpt their muscles. But, what about the beginners out there? Or the Sunday warriors, that just want to get into better shape.
We need straight forward chest exercises for everyone.
4. Even for a person who cannot do push ups.
One of the great benefits of weight training is that it is doable for the very out of shape. For example, take a man at 6 feet one or two inches, who is 250 or 275 pounds. It is unlikely that such a man could even do one pushup.
He is so out of shape, so overweight, that it is practically impossible for him to do a pushup. His pregnant belly is going to be hitting against the floor.
And he will not have the arm strength to do even one push up. Especially if he is 50 years of age or older.
I was that man, except I was older, 55 years of age to be accurate. I could not do one pushup.
In such a case, dumbbells are great to build up your strength. No matter what your weight, you can sit or lay down on the bench and press up the dumbbells. Or, you can start with a machine chest press in sitting position.
And start to build your chest muscles. Despite your obesity.
5. Ideally can be done at home
In case you do not have a gym, or do not want to go to a gym. You can still do this workout at home.
Dumbbell Chest Workout
Based on the above criteria, here are tips for you to have an effective chest workout. Train your chest on one day a week. Train all three parts of your chest, upper, middle and lower.
If you are capable of doing push ups, do your pushups before your weight training.
For push ups, do your max number of pushups 3 times a week, giving yourself one day of rest. Increase the number of pushups by one each time you do push ups. Once you get to 40 or 50 consecutive pushups, you might only be able to increase one pushup a week.
This depends on your age, strength, conditioning.
The upper chest exercise of choice is the incline barbell or dumbbell press. Use a 30-45% incline bench for the upper chest.
To build the middle of your chest, do the dumbbell bench press on a flat bench.
For your lower chest, do dips.
Use free weights instead of machines.
You will immediately feel the difference between free weights and machines.
Warm up with 3 sets, one after the other without more than 30 seconds rest.
For each warm up set, increase the weight while decreasing the repetitions.
Dumbbell Chest Workout
Warm up with 50 percent of what you estimate is your maximum amount of weight on any specific exercise. Do 5 reps for your first warm up set, then 3 reps for heavier weight if appropriate and then 3 sets of 8 repetitions for your work sets. Start with light weights. Keep a simple record/spreadsheet of your workouts.
If you want to see the great power of recording your workouts, read the 5 Most Important Ed Coan Deadlift Tips to Power Your Training.
Start with the bench press.
Warm Up Sets
5 reps with 50 percent of your estimated 1 rep max
3 reps with additional weight
3 sets of 8 repetitions for your work set
rest 3 to 5 minutes between each work set.
Keep a spreadsheet of your workouts.
Increase your weight gradually, 5 pounds a week.
Dumbbell Chest Workout Circuit
Do this circuit, one exercise after the next and repeat three times. Little to no rest in between each exercise and set.
- Dumbbell chest flyes – 8 reps
- Lowest Incline on bench dumbbell chest press – 8 reps
- Seated dumbbell shoulder press – 8 reps
- Standing dumbbell lateral raises – 8 reps
- Dumbbell curls – 8 reps
- Triceps dumbbell press aka skull crushers – 8 reps
- Push Ups – 10 – 30 reps, whatever you are comfortable with.
- Bicycles for your stomach – 15 reps
Repeat this circuit 2 – 3 times.
Don't fall in love with the Bench Press.
Check out this very interesting video below. Starting Strength author Mark Rippetoe explains a shocker. He says that the shoulder press is more important than the bench press.
But having said that, he goes on to give step by step instructions how to barbell bench press. This is useful if you want to do the first part of your dumbbell chest workout using a barbell for the bench press.
Start with the flat bench press.
Move to the incline bench press afterwards.
You should not need to do warm up sets after your initial warmups on the bench press.
Then, move to dips.
The total time for these chest workouts for mass comes in at 30 minutes or less.
If you do warm up sets for the incline and dips, you might exceed 30 minutes.
Do this chest workout once a week.
Log the weights used and your repetitions.
Increase the weights gradually.
Five pounds a week is enough.
If you workout consistently for a year, 50 chest workouts for mass, assuming 2 weeks of vacation.
You will be massive.