How to Build a “PERFECT” Chest

What's up guys, Today, I want to show you how to build a perfect

chest with just dumbbells because you can do-- Whoa, whoa, whoa, whoa, whoa, that's

my cue right, perfect chest. Ahh. Oh boy. I mean improved, yes, perfect, no.

Oh. You know what's equally imperfect?

What? You're facial hair. That's just disturbing.

subjective, it's in the eye of the beholder. And I certainly don't have a perfect chest,

maybe only in the eyes of my wife. But the fact is, there's components to a chest that we all

must have, good upper chest development and lower chest development. And even though you

can't directly influence them, the appearance of the inner chest is important as well. I think it

all can be achieved with just dumbbells. As a matter of fact, I'm going to prove that to you.

Eight things, guys, you can start doing right now to get your chest looking better.

sure you're not abandoning just because you're using dumbbells. When you're doing a dumbbell

bench press, you still need to have leg drive in order to move the most weight possible. So,

what that means is when your feet are on the floor, as they should be, you want to be pushing

as if you're sliding your body up the bench. Right. Not just down into the floor, but out as if

you were going to extend your leg. And when you do that and drive the dumbbells up, it gives you that

counter force to push them up and back. This is really natural when we're talking about a barbell

bench press, because you have that target to push it back where you want to rack the bar.

It doesn't mean that you don't want to do it, though, when you're using dumbbells just because

you don't have that target J hook there for you. You still want to drive through the feet and push

chest once again deals with biomechanics, but this time utilizing the dumbbells in your favor. Look,

we know when you're using a bar, but your hands are fixed on that one bar and they don't have

independent function. But what we get with dumbbells is the opportunity to do something

with our hands and more specifically, our wrists. And what you want to do if you want

to get a better chest contraction is figure out a way to get more relative adduction. Right.

One of the main functions is to bring your hands closer to each other at the top of any single

press. We can do that if we do this, and that is just alter the position of the dumbbell in your

hand, lead with your thumbs rather than with your pinkies. When you do that, you get the effect of

bringing your hands closer to each other. You've cleared about three or four more inches at the top

that normally wouldn't be there if the dumbbells were pressed straight up with your knuckles facing

the ceiling. These minor tweaks are enough to give you a better chest contraction and when you

add them up rep after rep, you see the game start to come set after set, workout after workout.

Tip number three is actually particularly useful for those that want to build their upper chest

but feel limited because they don't have access to an incline bench to do it.

That's okay if you have your flat bench and your dumbbells, all you have to do is flip the grip.

Perform the underhand grip, dumbbell bench press. We know that if we follow the fibers, we can get

activation of the area we want. And we know that with the upper chest fibers running down and out,

we want to have a position of low to high with our arms when we press.

When we get our elbows down and underneath, we can see that we get lower and we have an opportunity

to go higher. This will always give you a better activation of the chest. As a matter of fact, only

slightly less than the incline bench itself. But guess what? Some people who are dominant

pressures have more of a problem with the incline bench because as you get higher and higher,

of course, you get more and more delt activation to the point where we have

primary delta activation when we're completely upright. So if you are a delt dominant pressure,

you're going to dominate more with your delts as opposed to your chest. You have the opportunity

here to get that upper chest activation while still keeping the bench flat just by changing

the orientation of the dumbbells in our hands. Tip number four introduces the first of two

techniques that you're going to want to make sure you utilize your training your chest with

dumbbells. And that is the Drop Step. We know that the drop step that with the dumbbell is

much easier to perform than, let's say, stripping plates off of a barbell bench press. As a matter

of fact, by the time you're done stripping place, you probably let thirty seconds go by,

which mitigates the entire benefit of the drop step in the first place. We want going to be

able to take a set to failure with dumbbells, go grab a lighter set with little or no time

wasted at all and get right back into the set again. It's two and through failure approach

and always remember you've got the ace in the hole. Your ability just drop down to the floor,

utilize your own body weight is a resistance and simply perform a set of pushups to failure.

It's one of my favorite techniques. And this one that you want to make sure that

you're including when you're trying to build your chest bigger, stronger and better.

Tip number five is actually the second of those techniques is this one here, and it's called the

Static Dumbbell Press. And this is something that actually covered Casey Mitchell the last time he

was in here and we were doing our video on how to increase your bench press. What this does is

it exposes any unilateral weaknesses that you might have that might get traditionally hidden

by a fixed hand placement on a barbell. And we know that if you're looking for that perfect

chest development, you've got to make sure that you're correcting any of those right and left

side and imbalances. So, by lifting one dumbbell at a time. We're going to be able to do that.

So, what I do here is I grab my dumbbells and I'm laying back and I start with one up over my head.

And the point is, I leave it there while I press just the opposite dumbbell down. Now, yes, it does

need some core strength to stabilize as that one dumbbell tends to want to twist you off the bench.

But more importantly, it's looking for the equal strength between the right and left sides.

At the end, I hold that static press for even just five to six seconds at the bottom,

just in that bottom isometric position, come up out of it, as I always try to do, utilize

that one drop step that opportunity by getting down on the floor and hitting some pushups.

Now, one alternative here makes it even more difficult? It's just simply holding that position

at the bottom rather than the top. And as you can see here, the chest is working even harder. And

that bottom position that would be at the top. And it makes this whole sequence that much more

difficult. But the fact is, you still do the same thing, you do as many presses as you can hold the

isometric and drop into your drops. That I tip number six actually ushers

in the first of three chest exercises that I want you to make sure that you're looking at

again. Maybe you never tried them or maybe you forgot about them. But the point is,

these are going to provide you some better gains utilizing just dumbbells. And the first is one

that a lot of people don't even look at as a chest exercise is the dumbbell pull over. And

you wouldn't look at it as a chest exercise if you performed it traditionally with your elbows flared

out as you drove the movement with your lats. I'm not asking to do that. What I want you to do

is get your elbows closer to each other and drive it with your upper chest. In other words, try to

turn your hands down and in even though they're not moving on the fixed dumbbell. But visualize

that as you pull forward to take the lats out and to drive it with that adduction of the upper

chest. It's a move that requires a little bit of practice, but as soon as you get it and you feel

it, you'll realize just how powerful it is for getting that upper chest carved out, even just

a little bit more on your way to perfection. The second exercise in this trio is what I want

you to try, and it's called the UCV Raise. And what it does is it lighten the load, but it allows

you to get a better contraction into adduction, which again, we've talked about how important it

is when you want overall chest development. So, what you do is you set up your incline bench here

or anything that you can slightly lean your body against, and you raise the dumbbells up and across

your body. This should look familiar to you. Remember what we talked about with the other hand

bench press that you want that low to high position and you're not just getting low to high,

but low to high and across your body, which gives you that great upper chest contraction.

Again, not what you're going to load up here. You're looking for the quality contraction,

but it's not always about loading up when you're looking for a better test

development. It's about getting good quality contractions. Rep after rep and again,

accumulating them workout after workout. Let's say we don't always have to go with light

when we're looking for better gains just because we're looking for better contractions, we still

know the benefits of loading up. And an exercise I think people don't load up often enough on is

actually the Chest Fly. And for those that think I would advocate loading up on a Chest Fly and that

being dangerous, I do because I prefer to do it down here on the floor safely as a floor Fly.

You see, when we get in this position here, we had the built in safety net of the floor to protect

our shoulders as our arms get down to the sides. We don't have the same luxury when we perform the

exercise on a bench which forces us to have to use light dumbbells in order to perform it. But when

we're down on the floor here, we could actually use those heavier dumbbells, take advantage of the

eccentric contraction on the chest as we lower the dumbbells to our side. And even there, remember,

we talked about taking two and through failure, we had the mechanical advantage of being able to

bring our elbows into our sides, press up to put ourselves in position for the next eccentric fly.

So, once we've reached that positive failure, we can go through that failure to better games. Guys,

remember, don't always look at the fly as an exercise that has to be done light,

you have the opportunity to do it with heavier weights and better gains await you when you do.

And so there you see, guys, you're not limited to your chest development with dumbbells. As

matter of fact, you can get close to perfect. We utilize the right techniques and the right--

Speaking of perfect-- Oh my God.

Listen I know that my chest isn't perfect, I'm working on it. But, you know, it is perfect,

this glorious mustache. Oh, my God.

Will you get back behind the camera, please? Oh, yeah. That's my job.

Yeah. Some one's supposed to be running it. Guys, look, if you're looking for

as perfect as you can get, all of our programs are designed to help you get there because we overlook