Dumbbell Chest Exercises for Mass
Before we continue to explain that the dumbbell movements listed below in the recommended workout are designed to NOT put extra or undue stress on your rotator cuff, we first need to cover a few basics when doing a press movement.
If you want to ensure that your upper chest keeps up with your other major pec development you need to do plenty of incline pressing.
There's part of the upper chest muscle that forms the clavicular pectoralis. This little muscle is a small part of that big chest muscle, called the pectoralis major. Because the muscle fibers angle in the clavicular pectoralis is very different, it means certain movements will emphasize the main head on the pectoralis while others will emphasize on the clavicular head.
The 2 biggest mistakes most bodybuilders make when doing a chest workout are:
1. Focusing on the incorrect chest exercises.
Doing machine and isolation movements will always be of secondary importance when building big, "armor-plated" pecs.
2. Focusing only on high-rep training.
To build muscle naturally you need to emphasize compound movements with some heavy lifting, using 80 to 85% of your 1RM and higher.
For training and developing your chest, it means a lot of heavy dumbbell pressing with some supplementary work doing movements like dumbbell flyes. The most important rule when building any muscle naturally is progressive overload, this simply means adding more weight lifted in your workouts over time.
1. Always focus on trying to lift heavier weights when doing a chest workout.
For size and strength, you should focus on doing 5 to 8 reps in each set.
2. Always only focus on chest exercises which can safely allow progressive overload to continue without damaging connective tissue. If you don't get stronger, you won't get bigger.
Flat Dumbbell Bench Press 4 X 5-8 reps
Incline Dumbbell Press 4 X 5-8 reps
Flat Dumbbell Flyes 3 X 12-15 reps
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