If you want to learn how to get a big chest, this is one of the best must-do moves to get into a dumbbell chest workout.
Dumbbell around the world are going to work the chest muscle from all angles, something that many miss out on in their workout sessions.
Because you are working the shoulder joint through the entire range of motion here in a circular motion, you’ll be using lighter weights.
Leave your ego at the door, guys.
Don’t be ashamed if you’re only using 10 lb. dumbbells for this one. That’s normal and natural.
- 1Grab a pair of dumbbells and lie down on the flat bench
- 2Bring the arms down to the lower abs with palms facing up
- 3Contract the chest
- 4Bring the arms back up and behind the head
- 5Repeat the movement pattern
You’ll do two sets of this exercise, taking 45 seconds of rest between each set and aiming to do it for a total of 45 seconds under tension.
This exercise will gain you a feeling of activation like you probably haven’t felt before, so prepare for that. It’s not your typical exercise and you’ll pick up on this right away.
When you push through it though and feel those muscles working, you’ll get a great burn and the soreness you get the next day will help you know that your DB only chest workout is working.