A physical therapist walks us through the best dumbbell chest workout for building strength
When you’re trying to pull together the best dumbbell chest workout, it’s important to focus on a wide variety of factors. Yes, the weight you choose and the moves you try will influence your progression — but getting the grip and positioning correct can also influence how effectively you activate your muscles.
“The pectoralis major plays a significant role in shoulder stabilization” Detten told Live Science. “It can actually be divided into three major portions: the superior portion includes the clavicular head; the middle portion includes sternal insertion; and the inferior portion inserts into the fifth through eighth ribs.”
Mistakes to avoidDetten noted that one of the most common mistakes he sees when people perform ‘pressing’ exercises is over-activation of the serratus anterior and anterior deltoid muscles, which are muscles underneath your armpit and at the front of your shoulder. #1: Horizontal dumbbell chest press with a narrow grip“Using a narrow grip with the horizontal dumbbell press will help activate the sternal heads [upper portion] of the pectoralis major as well as increasing activation of the triceps brachii,” says Detten.
“This movement isolates the horizontal abduction musculature of the chest and shoulder and will also produce higher activation of the biceps brachii musculature, compared to the chest press.”
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