Chest Workouts With Dumbbells

Keep the plyo pushups and medicine balances but for your "functional" training. Let's just put an eye on things and put some mass and shape into your chest. The best way to do that is with old-fashioned pressure and fly motion with loose weights. And that's exactly what the next schedule set up by Jim Ryno offers you. He is a personal trainer and owner of Iron House in Alpine, New Jersey, a company that designs luxury home-based training equipment.

No crazy stuff here. Only proven exercises with sets that provide hypertrophy (8-12 reps) and to complete a superset of a pressure movement and a fly motion. "This combination of exercises that appeal to multiple joints at once and one-touch exercise only forces the muscles to respond to this," says Ryno about the last two exercises of the training. "As I see it, very good muscle symmetry is built around a beautiful full chest. That's why I kept the number of repetitions purely mass-oriented and I used all basic exercises. To build bigger chest muscles, you really do not have to go very close. Tackle your duo exercises and balance that with some insulating flies and you're done. "

DUMBBELL FLY

"Personally, I see people prefer to lower the dumbbells very deep and then bring about a third of the course," says trainer Jim Ryno. "In that way you really feel the chest muscles. In the past Arnold did them that way. That seemed nice to him. "

DECLINE DUMBBELL PRESS

The rear corner should allow you to use more weight than flat or oblique so you can restrain your muscles heavily with the biggest dumbbells you handle.

FLAT DUMBBELL PRESS

At the top of your elbows do not pass through and it is not necessary to join the dumbbells above each other. Just stop for full stretch, then you'll keep tight on your chest muscles.