The ONLY 3 Chest Exercises You Need To Build Muscle (Dumbbells Only!)
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- The Only 3 Chest Exercises You Need To Build Muscle...www.liveanabolic.com
You don’t need a lot of different exercises and equipment to get a bigger chest. All you need is a set of dumbbells, and these 3 exercises to help you get a bigger chest at home. You are probably used to doing the same chest exercises in your workouts, and it is important to change up that routine to spark new muscle growth. That is why the 3 exercises I am about to give you will help you build a bigger chest and work your chest differently. Let’s get started with the unique 3 exercises you need to build muscle with dumbbells only.
Exercise #1: DUMBBELL INCLINE SQUEEZE PRESS. The goal is to squeeze the dumbbells together and maintain that squeeze. You are going to work your chest throughout the entire range of motion. Press the weights together throughout the whole movement from stretch to contraction. Applying the constant tension to the chest, will help you build more muscle in your chest.
Exercise #2: TRICON DUMBBELL BENCH PRESS. With the TRICON sets, here is the layout. It is 9 total reps, the first 3 reps are explosive, the second 3 reps are isometric 10 second holds, and the last 3 reps are super slow reps (4 seconds up and 4 seconds down). You can do this exercise with lighter weight, and still get the great benefits of working your chest with the TriCon Training.
Exercise #3: MID-LINE BENCH PRESS. You are going to bring the dumbbells to the midline of your body at the top of the movement, using a supinated grip. This is going to help you get a great contraction, and help you work your inner chest. You are going to be pushing away from the body, while coming across at the top of the movement.
Incorporate these exercises into your chest workouts, and you are going to see some great results. This will help spike your muscle growth, by hitting the chest muscles in different ways.
Alright guys, that wraps up this video tutorial with the only 3 chest exercises you need to build muscle with dumbbells only. Make sure to subscribe to our channel for more videos on how to build more muscle and get ripped fast.
/ @liveanabolic
• The ONLY 3 Chest Exerc... - แนวปฏิบัติและการใช้ชีวิต
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When it comes to building up your pecs at home...You don't need to bang out 1,000 push-ups but instead... add these 3 chest-building exercises to your routine... and you'll really build those pecs!
Going to try looks good
@Gary thank you for all of the Amazing Content! I love how successful you and @liveanabolic are! So inspirational! #gymnotivation
Looks like fun. Been trying to get a bigger chest using dumbells and this seems like it will help!!
Hey what kind of bench is that or brand.
Sadly at 73 I have man boobs. I understand losing some weight is optimal but as I build my chest will the moobs increase as well? Thanks Gary
I'm 170 years old. Just tried this workout. Crushed it.
😂😂
Heh heh heh.
coughs*
I will be turning 176 on January. These exercises already have me feeling like I am only 130. Boom
you're doing well to live to 170 years old LOL,LOL
Ok
61 years old, working out for that last 40 years, without much muscle growth, but with your workouts I’m growing my chest, arms, shoulders and legs and killing it. Keep up the great work!!!
Older guy here (52) Getting back to the gym after a 17 year hiatus. I really appreciate your focus and consideration on our specific age group. Keep up the awesome work!
A bro u get big respect for getting back in there after so long
I'm a 56 year old, left leg amputee. I'm looking forward to incorporating these workouts into my routine Thank you for these videos
Semper Fidelis Marine.
@@marinetanker6434 OooRahhh
I respect the never give up mindset!!!
@@msf_recursion Thank you I appreciate that
@@normandicataldo3740 that is something I always respected about Marines. The never give up mindset, the never say die mentality, and adapting and overcoming.
I'm 60 years old and these are absolutely the bomb. I enjoy my chest workout and can see the results from each workout. Thank you Gary from all us older guys.
I’m 81 years old and started doing these exercises a few weeks ago as I was having problems with heavier weights with the arthritis in my wrists and hands. In any event besides a good workout it seems to have helped the” head forward “ condition I have with my back. I have never had such a straight back for years. I enjoy your information.
Congrats on starting your training. Im 66 myself but Ive been fit and weight training since HS. Stay away from heavy weights at first! Its a quick way to injure yourself and get discouraged. You have to strengthen your tendons first, so stay with light weight. Do multiple sets and gradually increase the weight. Good luck
I am 47.. reading this i feels ashamed, I only have minor back pain and yet haven't even started anything, i just complained alot.. thank you Sir.. you hit me on the spot..
Respect sir, keep it up 👌
This is the most awesome thing I have ever heard
Thomas. Thanks so much for your comments. You gave hope to this 72 year old. Much appreciated.
Gary: Thank you so much for taking care of us older guys & making sure we are not exacerbating weaknesses or past injuries. Your explanations by doing are clear & make sense. I am starting now. The Tri-Con Dumbell presses are amazing. I don't even have to use heavy dumbells to feel the constructive effects. Again, thank you for your experienced guidance. Aloha! Robby in Baltimore, MD
im 2000 years old, sheesh this work out made me feel like im back in my 1900s again
I'm 78 and subscribed to your videos. They are TOTALY AWESOME. I'm seeing big improvement with these three exercises. You didn't mention the number of reps and the rest time between them. I do 3 sets, 10-15 reps and 60 second rest between sets. I suggest you make sure you include the number if sets, reps and rest time for all your videos. You're Awesome. THANK YOU!!!
I am nearly 67 years old fit and active and have been working out a while mainly at home with 4.5 kg, I have joined a gym with my girlfriend who is 19 years younger than me and watching your video on chest and arm workouts has helped me a lot lot, as I was doing the exercises all wrong, I have learned a lot from you, i do your workouts now thankyou.
I’m older than the Big Bang and this workout was perfect after billions of years of soreness. Thank you!
Really appreciate this video. I am 68 and pushing as hard as these joints allow. Definitely going to put these into my routine. I like your presentation and personality.
I’m gonna be 65 soon definitely going to try your work out’s been lifting for a while but only getting back to free weights lately. My gym only has the round dumbbells but I’ll give it my best effort and report back thanks
Appreciate you taking the time to help us all out👍
Great exercises. I incorporated some of these into my chest day and got a nice chest pump. Kudos 💪🏽👍🏽
Love this! I’m 67 and have always worked out but lately my shoulders and left hip have started to give me fits. This helps a ton. Thank you, Thank you, Thank you!
Hi Gary,
Love these workouts! I'm 66yrs old and have never felt better. These exercises have really improved my appearance and stamina and I really appreciate that you have posted these as they really help us
" old guys" keep going and remain safe, while working out. Thanks again for the great job!
love how simple and easy to follow, look forward to trying and implementing these on regular basis
Man that one was tough. But easy to learn to do. I’m all over it! Great channel!
Have been loving the tri-con press for d-bell bench. Especially since 100’s are my gym’s heaviest d-bells and I was getting tired of doing 30+ reps with those. Have been incorporating the tri-con rep scheme with other exercises as well. Thanks so much.
yall..i had tried this out last night & my previous chest workout..i woke up like i hadn't done a chest workout..so its an effective workout for a little bit of time i put in to it..will try sets somewhere so thank you for sharing your video..so generous to us who are interested..
Great working out...thank you Sir ...love the way you are easily demonstrating it...
over the many years i have tried many workouts... going very slow strict reps is best imo...less chance of injury and you feel every fiber filling with blood... at 62 now and not in best health anymore i switched to bands which are amazing...i keep coming up with new workouts using them...
I've always considered myself advanced as far as weight training. I did this workout four days ago and my chest is still SCREAMING!!! Great advice.
I definitely felt that ,,Thank you for sharing
I'm 50 and injured my right shoulder on a regular incline bench press last summer. It's still not right, but it's better. Thanks for the tip on lowering the angle to still get that upper chest workout. I've since gone to dumbbells only and it's working better for me. Love the channel!
Hi dude, I did exactly the same thing with my right shoulder on bench press.
It's been close to a year and still suffering.
Hows yours getting on since it's been a year since your comment?
Those shoulder injuries are not joke. I hope you are feeling better.
Thanks Gary. I always get inspiration from you.
Great advice !!
You got a new subscriber here !!
I just turned 51 this past January , my job ( Courier) keeps me in relatively "ok" shape but I am definitely going to start implementing a home workout . I know I am not 25 anymore but that doesn't mean I can't still be in decent shape !!
As an older person, I prefer reps to 20 or failure, I find this activates my muscle to failure and does not overload my joint
I am 68 and agree. Lighter weights, 12 to 20 reps is my preference. Easier on the old joints!
I’m 61 and do sets with a break of 15-20 seconds, between each set. Sets of 12 reps, followed by 10 and then 8. 30 in total. The short break between in each set helps build muscle as well as give you a rest!
@@freedom1028 How can more reps be easier on joints than less reps? Could that be because you are reducing your rang3 of motion with each rep or that you are using a lighter than optimum weight?
@@chironjo He's saying lighter weight more reps is easier on his joints than heavier weight less reps
Thank you sir! Exactly what I needed.
This is really helpful thank you.
Excellent exercises! I was getting bored with my routine, tried this today and the burn is real. My new favorite dumbell group for chest Thank you!
Outstanding video, very well presented! Thank you!
I have been doing the ones where you squeeze the barbells and I have to you can really feel the pecs being activated and I noticed a slight difference in my upper pecs, I watch a lot of videos and it nice to see different things you an add your exercise routine, great video
Great exercises. Thankyou
Perfect. Just what I was looking for....
I've recently implemented the incline squeeze press (aka incline hex press) in place of single joint triceps exercises and to get some extra inner chest work.
Did this today, it works great! Thanks for the videos!
I've been doing the third exercise for a while now. going to start using the first two thanks
I’m definitely determined by ur video thanks bro ✊🏾💯
Love this video!
Thank you for the video I'm going to do this exercise tomorrow i learn something new thanks
Will definitely incorporate into my work out.
Thanks for sharing
Thanks, makes sense and I will try as the barbell press has given me a reoccurring shoulder injury!
All 3 look great, I will be sure to make this my next chest workout - THANKS!
Thank you for publishing these exercises. At nearly 60, I’d hit a bit of a plateau and first time using these today. Shaking and pumped!!
Also, any tips on levelling up an uneven chest?
Awesome!! 🙏 thank you
Great as always. Many thanks.
DB Incline squeeze press
Tri-con DB chest press
Mid-line bench press
I can really feel it! Great workouts man thank you so much!
I'm 53 coming off 14 weeks of physical therapy from rotator cup and ruptured bicep surgery these have been a big help
Pretty clear and good explanation ! Thanks
Great...I have some more exercises that I can add to my workout...thank you.
Good stuff. I will add to my workout routine immediately.....
Love it Man. Thanks!
Great tips Gary as always 👍 Needed something for a change and this looks a good option 🏋♂️ Keep doing the great job ! 💪👏
A great demonstration! Thanks!
A big Thanks from Portugal!! 👏👏👏
I wanna say thank you for your time. I'm gonna follow your instructions and advised. I'm an older guy and I had three strokes and it's been a long journey. But, I'm gonna follow your advice. Thanks again for your honesty. 👍 God bless you Dude. I'm Hawaiian Born in Hawaii.💪
Thank you for your videos Brother I am 56 just started working out again God Bless
Great page!!! Can you make a video from start to finish, an upper body routine for us that are just starting from home with dumb bells and an incline bench. I'm 56 270 and been doing some of your work outs but just in parts for the last 5 months. I'd like to get into a routine of different parts instead of doing the same things everyday. I try to switch it up but i'm not sure if some of the things i do are doing the same muscle but in a different way. the 30 minutes a day that i have been doing have made a difference but a step by step would be awesome. Thanks for the great videos
Great advice. Learnt alot thanks pal.
Simple and effective chest workout, thanks for sharing this video
Really great stuff. Appreciate you.
Great advice and demo; much appreciated!
Glad to hear, thank you!
Cool! I'll add these into my routine. Never hurts to change it up.
I did them today 8/3/2021 was awesome pump and right shoulder did well , thanks for the tricon
I will implement this in my workout
I'm a 59 year old gym rat who had shoulder surgery from a bad fall April 2023. I have recovered nicely because of time spent in the gym for years. I am always looking for different ways to lift and gain muscle. I will try your technique. Thank you sir!💪🏾
love this... very helpful
really helpful video thank you so much
Gary just finished, chest exercises thank you now going to back exercises
I'm in my mid-50s I bought my first set of weights when I was 15 worked on and off for the last 30 years but now I'm much more serious and there's not going to be a gap ever again but I really enjoyed your just work out I forgot those chest exercises or I should say the educational benefit of them. I've been working out for the last 10 years consistently but there's been a couple hiccups and a couple of mistakes made over and over again but I got it.
Can't wait to try tonight. Question-How many reps/sets do you suggest for exercise #1?
Thanks for sharing. I’m going to try this regiment. How does one choose the correct dumbbell weight for their exercises?
Tganks for your workout video.
Great training on here ..I'm 63 now and gained much chest muscle in a month doing this work out....this vidio is worth more then any high priced trainer...I'm impressed big time!!!!!!
Love you over 50 work outs. One question I have is why is my right pec bigger than my left. And will it even out over time? Keep the videos coming, thank you!!
Awesome😮😮😮
Can't wait to try these out! Thanks for the tips! 56 and I am seeing results!!!!
I like this, arms and chest feeling this, getting warm in chest and arms. Great workout!
I do 2 exercises as chest is my favourite but the 2nd exercise is a great addition, thanks a lot for this great video.
Love this work out thank you I have implemented and I have really come to enjoy it
Awesome! Happy to hear that!
Great videos! Great commentary and info!
Awesome vid bro thanks for sharing I hit that bell. Youngsters don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth. 💪💪XX
Lovely video concise and to the point
Fantastic! Super clear & crisp explanation + angling of your phone camera or whatever. Instant subscribe!
I'm 49. I feel like I don't have a clear plan when I work out with my hand weights. I appreciate your advice. I'm going to give it a try.
I'm looking forword to trying these 3. I stopped doing the chest Flys a long time ago on my incline bench, like your hugging s tree, or barrel. They just make my shoulders sore from that angle. I can do them on the floor but not bench. Never did like them anyway. I can already see by your form ,that it's a better way to work your chest. Thanks!!
All exercises are very excellent and brilliant sir doing the workout of chest and keep it up and be strong always sir
Excellent video!
Thanks I have been doing this for 2week and I feel good look bigger Thanks man
thank you so much bro
I’m start this week. I’ll give you updates 💪🏾💪🏾
Hey, outstanding. I thoroughly understand. Semper Fi
I will do these thanks for this video
As a 62 year old with arthritic elbows and a bum shoulder I appreciate the help!
Take a glass of water with a freshly squeezed lemon and 2 table spoons of extra virgin olive oil mixed in.
Do it every morning and feel a lot of your joint pain disappear.
Also look into ostarine and cardarine to accelerate fat burn anddouble your body tissue repair rate.
Final tip, eat healthy and work your way to only having one, max 2 meals a day.
Take 3000 mg of vitamin C powder form, dissolved in water every day, will speed up collagen production, lower inflammation and also improve your skin.
Your fitness will shoot up, and your inflammation will drop off a cliff.
wow very effective thank you so much Gary and yes you don't need a lot of weight. I wish I would have done it this way years ago.
I used the bicep workout 12 halfway. 12 full. Light weight. Great workout. Ty