As a side note, the dumbbell fly is a great exercise to incorporate into
your barbell chest workouts.
Not exact matches
The main benefit of using dumbbells is that it requires you to engage a greater number of muscles compared to the
barbell and machine variant and actually activates the lower fibers of the
chest press better than a
barbell press — since your hands are free to move across your body when you use dumbbells, the lower pecs get a better
workout.
For the second part of the
workout, pick a few compound
barbell movements that work the
chest from different angles.
So, for your
chest exercises, you may choose: flat bench
barbell press, incline dumbbell press, and hammer
chest press, where you'd then rotate them over each
workout.
For more detailed instruction on how to do this exercise, and how to use the
barbell back squat as part of a whole - body
workout routine designed to get rid of your man boobs in the quickest time possible, check out the
Chest Sculpting Blueprint here:
Are you still recommending to do the
barbell back squats once a week in place of one of the lower body
workouts in the
chest sculpting blueprint?
Simply because it is the most popular exercise does not mean that you should rely on the flat
barbell bench press solely in your
chest workout.
In terms of
chest workouts, that means your bread and butter is heavy
barbell and dumbbell pressing, and your dessert is supplementary work like dips and flyes.
For example, instead of starting off with bench press, start your
chest workout with incline
barbell press.
Many bodybuilders fail to follow this rule and keep their elbows in the same manner as during regular
chest barbell press, and they are surprised that such
workout doesn't target their triceps.
But a better way to get all 3 areas of your
chest is to do a regular 4 - to - 6 sets of 4 - to - 12 reps
workout doing middle
chest compound exercises like dips and flat
barbell or dumbbell bench presses (which basically works your entire
chest anyway) followed by you doing
chest isolation exercises for your upper and lower
chest - for example...
I started off my
chest workout with the
Barbell Incline Press.
Monday -
Chest, Biceps, Triceps flat bench - 2 sets 8 reps
barbell curl - 2 sets 10 reps incline bench press - 2 sets 8 reps Tricep dumbell extension - 2 sets 10 reps incline dumbbell curl - 2 sets 10 reps triceps cable press down - 2 sets 10 reps Core
workout - Sit - ups, leg lifts etc..
As a result, we recommend that you mix in not only this dumbbell only
chest workout into your overall
chest development plan, but also blend in a few dumbbell exercises into routines that also utilize
barbell exercises to build muscle fast.