Incorporating drop sets into your routine can make a huge difference in your chest workouts, and is much quicker and easier to do with dumbbells than with a barbell. "This will always give you a better activation of the chest, only slightly less than the incline bench itself," says Cavaliere. This move gives you an opportunity to move lower and get your elbows underneath the body, and also to go higher in the movement. If you don't have access to an incline bench, you can still get the benefits on a flat bench by flipping your grip with the underhand grip dumbbell bench press. "If you want more chest contraction, find a way to get more relative adduction," he says.īy altering the position of the dumbbell in your hand and leading with your thumbs rather than your pinkie fingers, you bring your hands closer together, moving the dumbbells further.
When using a barbell, our hands and wrists don't have independent function, but when we're lifting dumbbells, this is something we can take advantage of. "Drive through the feet and push up to maximize the amount of weight you can lift on the exercise, and therefore the amount of gains you'll get from doing it," says Cavaliere.
When performing a dumbbell bench press, you still need to include leg drive when moving the weight when your feet are on the floor, you want to be pushing not just down, but also out as if you were sliding your body up the bench. "Minor tweaks are enough to give you a better chest contraction," he says, "and when you add them up rep after rep after rep, you see the gains start to come." Drive With Your Legs shares his best advice for maximizing those chest gains during dumbbell workouts, and offers up eight ways in which adapting your grip, changing techniques, or including specific exercises into your routine can have a big impact. In his latest Athlean-X video, Jeff Cavaliere C.S.C.S. This is misguided thinking, and you have more tools in your arsenal for chest gains. Some guys think the only way to a big, broad chest is to use a barbell for heavy bench presses.
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