How to Build Chest Muscles With Dumbbells Without a Bench
For most guys, a chest workout involves alternating between three chest exercises: bench press completed in the flat, incline and decline positions. But it needn't be that way.
There are so many chest exercises and workouts to try, from bodyweight staples to twists on dumbbell classics, that building an impressive pair of pecs needn't be a chore. In fact, mixing up your workouts will mean you're hitting you chest from more angles than the humble bench press, as good as it is, is capable of. Doing that will result in a bigger, stronger upper torso, which in turn will (obviously) make you more adept at pushing heavy objects — from barbells to broken-down cars.
But let's not beat around the bush, we also know that part of the reason you're reading this guide is because having a bigger chest just looks impressive, and that's a scientific fact. A study published in Plos One found that women's, as well as men's, perception of the ideal male body included a muscular, wide chest circumference that creates an overall V-shaped torso. That's why we've consulted chest exercise experts, including our own fitness editor Andrew Tracey, to help you construct a powerful set of pecs.
By the end of this you and your chest should be standing a little taller and a little prouder.
Your Major Chest Muscles, Explained
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If you want huge pecs you'll need to challenge all of your chest muscles. But, you can't target all of your chest muscles if you don't know what they are, can you? To set you on the path to bigger pecs, here's a quick guide to your major chest muscles.
- Pectoralis Major: The pectoralis major makes up most of your chest muscle mass. It is large and fan shaped, and is composed of a sternocostal head and a clavicular head.
- Pectoralis Minor: The pectoralis minor lies underneath the pectoralis major. Its job is to help pull the shoulder forward and down.
- Serratus Anterior: Located at the side of the chest wall, you'll notice the serratus anterior in action when you lift weights overhead.
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Why Isn't My Chest Growing?
Before we let you in on the secret of how to build your chest, let's first go over some of the reasons why your chest might not be growing. For instance, if you're not using correct form or warming-up properly, you may struggle to pack on size.
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Growth struggles may also be caused by your technique. Pumping out fast reps is unlikely to be giving your chest the muscle-building stimulus it needs. A study published in The Journal of Physiology found that slow, controlled lifts performed to fatigue produced greater rates of muscle growth than the same movement performed rapidly.
Similarly, the British Journal of Sports Medicine proved, across 31 studies, that high-load dynamic warm-ups greatly enhanced power and strength performance, as 'warm' muscles have greater flexibility and are more conditioned to generate explosive power.
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How to Activate Your Chest Muscles
As well as varying your rep ranges, adjusting your lifting 'tempo' — the pace at which you lower and raise the weights — and working different parts of your chest (like your upper chest), it's also important to warm-up before your go-to chest workout. With 45 per cent of Brits having suffered an injury from the gym, opening up your body with mobility and stretching will ensure easier lifts and considerably safer workouts.
Dynamic warm-ups are generally considered to be the best approach to a pre-workout warm-up. Consisting of movements with a progressive range of motion that mimic the exercise you're about to do, you'll be lengthening your muscles and preparing them to work under heavier loads.
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What to Eat for a Bigger Chest
As any fitness zealot will know, working out is only half the battle. To really maximise your efforts into building a bigger chest, you'll need to fuel yourself appropriately. Even if you've hit every workout consistently and methodically, your diet will help build a more healthy, rounded physique, with protein taking priority. Don't believe us? A study published in the journal Nutrients found that "protein intake was shown to promote additional gains in lean body mass beyond those observed with resistance exercise alone."
Currently, dietary guidelines suggest that you should eat 0.8g of protein per kg of bodyweight every day. To build muscle, however, you'll need to double that, consuming around 1.6 to 2.0g per kilo of bodyweight. If you weight 80kg, for example, that's 128g to 160g of protein per day.
Did you know? Your body's ability to absorb protein increases by 50% after a workout
Don't neglect the carbs, either — by concentrating your intake before and after exercise (a bagel with breakfast and a banana with your post-workout protein shake, for example) will ensure you have enough fuel to push harder, lift heavier and last longer during a workout, while ensuring your stores of glycogen don't deplete and leave you crawling into the shower. If you're struggling to eat enough protein, our guide to whey protein, vegan protein and protein bars will help. Likewise, meal prep and learning to count macros will help bolster your nutrition in your mission to build a bigger chest. Bon appétit.
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Who Is This Chest Workout For?
This bigger chest workout and guide is for any guy looking to build a broader upper-body, but is most suited for intermediate-level guys who have had experience bench pressing, using cable machines and utilising supersets during a workout. Similarly, utilising the 'progressive overload' technique — adding reps every workout cycle, to make strength gains quicker — will be optimum. Similarly, if you're dissatisfied with your current workout results, try our moves below.
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The 10 Best Exercises for Building a Bigger Chest
We're going to be honest with you when it comes to chest, the bench press is going to account for most of your workouts, but it doesn't have to be all you do. We've selected 10 chest exercises for building muscle, including presses and so much more.
1. Dumbbell Squeeze Press
Why: Squeezing the dumbbells together during a chest press moves the emphasis of the movement onto your pecs. This simple tweak engages them throughout the entire range of motion — a key factor to maximise muscle gain.
How: Lie on a flat bench and hold a dumbbell in each hand. Maintain a neutral grip and begin with your arms straight, directly above you. Bend your arms and lower them to the side of your body so the dumbbells lie just above your chest. Pause and then lift your arms to repeat.
2. Incline barbell bench press
Why: Pressing on an incline set-up works the clavicular head, which is why the incline barbell bench press makes your pecs pop.
How: Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
3. Incline dumbbell bench press
Why: While the bench press is the chest-bulking staple, dumbbell presses offer different variants to help you build a bigger chest. By using two separate weights, you have a greater range of motion, while activating more stabilising muscles too.
To make it harder, Take the weight all the way to the top of the movement before lowering the opposite side to keep your chest under tension.
How: Lie back on a bench set to a 45-degree angle and lift the weights over your chest, palms facing away from you. Slowly lower one weight, then drive it back up and squeeze your chest at the top.Repeat with the other side.
4. Close-grip barbell bench press
Why: The close-grip bench press places less strain on your shoulders, shifting the emphasis to your triceps and chest. Place your hands just inside of shoulder width.
How: Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.
5. Decline press-up
Why: Decline bench press-ups place the muscle-building emphasis on your lower pectorals, helping you build a well-rounded and more defined chest.
How: Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down until your chest almost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.
6. Cable fly
Why: Give your pectorals and deltoids a new stimulus instead of pressing. Add the cable fly to your chest day to provide constant tension throughout the full movement.
How: Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control
7. Decline barbell bench press
Why: Using a decline bench helps zero-in on your lower chest, helping you build serious size on your chest.
How: Holding a barbell with your hands shoulder-width apart and palms facing your feet, lie back on a bench fixed to a decline setting. Start with your arms fully extended and hands over your chest, then lower the bar slowly until it skims the middle of your chest. Push the barbell back to the starting position explosively as you breathe out.
8. Staggered press-up
Why: If you've already mastered press-ups, then this is an ideal stepping-stone into mastering the one-handed press-up.
How: Get into a press-up position with your hands staggered, so your right is further forward then the left. Lower your body until your chest is an inch from the ground then drive up explosively. Pull your hands off the floor and switch positions so your left leads, then repeat.
9. Chest dips
Why: If you want to burn chest fat and lose your man boobs, dips are one of the best ways to go about it. Working the entire upper-body, dips also work your arms, shoulders and upper back. As you descend, you'll be fighting to stabilise your entire body as it moves through space, giving your body a huge hormonal boost.
How: Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.
10. Clap press-up
Why: Scorch your fast-twitch muscle fibres and prime them for growth with this plyometric take on the bodyweight classic
How: Get into a push-up position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Brace your core. Lower your chest to the floor and then press up explosively so your hands come off the floor, clapping once at the top of the movement.
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5 Alternative Exercises for a Bigger Chest
Bored of benching? Our fitness editor, Andrew Tracey, has selected 5 alternative exercises to add into your chest workout arsenal and pump up those pecs.
You can also see these exercises being performed, with perfect technique, in the video at the top of this page.
Dumbbell Squeeze Press
"This is a fantastic exercise to start with because it really activates and fires up the muscles of your pecs so you're ready to go into the rest of your chest workout," says Tracey.
Sitting on a bench, grab a dumbbell and hold it so that your palms are touching the heads of the dumbbell. Lie back, squeeze the weight and press it up in line with the bottom of your chest.
Incline Press to Fly
This is called an incline press, but it can also be done on a flat bench or a decline. However you do it, this exercise will allow you to use a slightly heavier weight than a traditional fly and will overload the muscles a little bit more.
Lying on a bench, grab your dumbbells. Press the dumbbells up, before flying them back down, so you're arms are making a big arc.
Banded Crossovers
Grab your resistance bands, lean forward and engage your chest. Bring your hands down towards each other and squeeze your pecs at the bottom. Return to the start position under control.
This exercise can also be completed on a cable machine.
Guillotine Press
Start by lying down on a bench with a barbell above you. Grab the barbell with a wide grip and lower it down to the top of your chest, almost at your neck, which is why this one's called a guillotine press. Press the barbell and repeat.
Incline Dumbbell Press
A move you'll be familiar with, but using dumbbells means you'll get a bigger stretch, while having an incline will shift the emphasis onto your upper pecs and shoulders.
Lying on an incline bench, press the weights up before slowly lowering them back towards your shoulders.
The Best Chest Workout
So you know the exercises, now you need to know how to put them into an effective routine. Luckily, we have a pure, strict-form heavy-lifting chest workout, designed by PT Scott Laidler ,which should keep you going until you collapse in a heap, mid-press-up. Your chest will never look the same again.
Dumbbell Press
At the top of the dumbbell press, try and squeeze your pecs together. Each rep should take 5 seconds or more to complete.
Sets: 4
Reps: 12
Rest: 60 secs
- Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
Decline Barbell Bench Press
If the stabilising muscles in your chest are unable to finish these sets, use the Smith machine.
Sets: 3
Reps: 10
Rest: 60 secs
- Holding a barbell with your hands shoulder-width apart and palms facing your feet, lie back on a bench fixed to a decline setting. Start with your arms fully extended and hands over your chest, then lower the bar slowly until it skims the middle of your chest. Push the barbell back to the starting position explosively as you breathe out.
Cable Crossover
Sets: 3
Reps: 10
Rest: 60 secs
- Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control.
Dumbbell Incline Fly
Sets: 3
Reps: 10
Rest: 60 secs
- Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.
Wide Press-ups
Sets: 3
Reps: Failure
Rest: 60 secs
- Get down into a press-up position with your hands a few inches wider than shoulder width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
The Attack All Muscles Chest Workout
This cables and free weights routine recruits 28 muscles in your upper body. We weren't lying when we said we'd attack your chest from all angles.
Dumbbell Bench Press
Sets: 4
Reps: 5
Rest: 60 seconds
- Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
45-degree Incline Dumbbell Chest Press
Sets: 3
Reps: 10
Rest: 60 seconds
- Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
Guillotine Press
Sets: 3
Reps: 12
Rest: 60 seconds
- Lie face up on a bench as if you were going to perform a standard bench press. Unrack the bar and hold it straight over your neck then slowly lower until it's almost touching your Adam's apple. Pause then drive the bar back up to the start position.
Cable Crossover
Sets: 3
Reps: 18
Rest: 60 seconds
- Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control.
Decline Dumbbell Press
Sets: 3
Reps: 10
Rest: 60 seconds
- Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Lie back on a decline bench and extend your arms straight above you. Lower the weights slowly until they reach your chest, then push the dumbbells back to starting position.
Seated Dumbbell Tricep Extension
Sets: 3
Reps: 10
Rest: 60 seconds
- Sit on a bench and hold one dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.
The Ultimate Home Chest Workout
You don't necessarily need a gym or even weights to pump up your pecs, by combining elements of endurance work with explosiveness and speed, you can craft a huge chest using just your bodyweight.
Wide Press-ups
Sets: 3
Reps: 10-15
Rest: 60 secs
- Perform a standard press-up, but with your hands placed wider than shoulder-width apart.
Spiderman Press-up
Sets: 3
Reps: 10-15
Rest: 60 secs
- Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg.
Diamond Press-ups
Sets: 3
Reps: 10-15
Rest: 60 secs
- Perform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch. That's the diamond shape.
One-arm Press-up
Sets: 3
Reps: 10-15
Rest: 60 secs
- Perform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That's one rep.
Stair Press-up
Sets: 3
Reps: 10-15
Rest: 60 secs
- On a set of stairs, walk your hands closer than shoulder width and stay on your toes. Keep your body straight and lower your chest towards the stairs. Push yourself back up and repeat.
Clap Press-Up
Sets: 3
Reps: 10-15
Rest: 60 secs
- Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.
Chest, Arms and Abs Workout
If you're short on time, don't sweat it. You can still hit your compound exercises to smoke your chest while redlining your abs for a decent chest and six-pack session. In this workout from Marcus Deware, you'll utilise bodyweight staples and high rep counts to sizzle fat. Here's how.
- 10 press-ups
- 10 plate step ups
- 10 press-ups on the plate
- 10 lateral tap downs
- 10 lateral power ups
- 10 press-ups
In this quick chest workout, you'll want to focus on engaging your core and squeezing your glutes and shoulder blades together. This will create tension throughout your body and, by gripping the floor with your fingers and keeping your elbows in, you'll maintain form as you lower the body to the ground and explode back up.
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Chest Workout Press-Up Challenge
In this chest workout, you'll be testing how many reps you can do with our quad-set of press-ups. Take on these moves daily for three weeks and watch your chest, triceps and back grow. Your task: Perform four press-up variations to failure. Keep count of how many you're able to do and check the category you fall into below. Let's get after it.
Pike Press-up
Your hardest move comes first: the pike press-up. With your feet on a box or a chair, hinge at the hips so your body forms an L-shape. Tense your core to stay solid and do as many reps as you can. When you fail, immediately walk your hands forward without putting your knees down.
Decline Press-ups
Max out on decline press-ups.
Press-ups
Step your feet off the sofa and carry on repping out regular press-ups on the floor to failure. Widen your stance a little to take some of the pressure off your triceps and zero in on your chest, instead.
Incline Press-ups
When you're out of gas on those, turn around and place your hands on a chair, with your feet straight out behind. The incline is the easiest variation, so get out as many reps as you can muster. Tot up your total score and use our advice below to improve over the next 21 days.
How did you do?
- 0-10 reps: Pike and feet-elevated variations proving tough? Stick to regular presses and rep to failure. Don't rush.
- 11-30 reps: The average guy can do 40 reps per minute, but you've been tackling some trickier variations. So make some noise: grunting can raise your strength by up to 7 per cent.
- 31-50 reps: Welcome to the world of muscle-building. Upping your 'time under tension' can get you past 50, so slow down on each rep for extra strength.
- 51+ reps: Amazing! Turn this litmus test into a chest-chiselling workout go-to. At the end of your next upper-body session, perform five reps of each variation. Aim for four sets.
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Edward Cooper Ed Cooper is the Deputy Digital Editor at Men's Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.
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How to Build Chest Muscles With Dumbbells Without a Bench
Source: https://www.menshealth.com/uk/building-muscle/a759235/best-chest-exercises-for-building-muscle/