A 5-Move Dumbbell Chest Workout for a Stronger Upper Body
The Importance of a Well-Rounded Chest Workout
Whether you’re carrying a bag of dog food, walking with a stroller, or pushing open a heavy door, there are many instances when a beginner chest workout can come in handy, providing the strength you need to tackle daily tasks. A strong chest is essential for performing pushing motions, which require the cooperation of multiple muscle groups.
The Role of Supporting Muscle Groups
The best chest workouts don’t just focus on the pectoral (pec) muscles alone; they also engage the surrounding muscle groups, including the triceps (back of the upper arms) and deltoids (shoulders). A strong chest workout should recruit these supporting muscle groups to optimize the pushing motion.
The 5-Move Dumbbell Chest Workout
Developed by Asher Freeman, CPT, creator of the Nonnormative Body Club in Philadelphia, this 5-move dumbbell chest workout is designed to engage the upper body muscles. The routine includes:
1. Chest Press
This classic exercise targets the pecs, deltoids, and triceps, much like the bench press, but with dumbbells instead of a barbell.
2. Overhead Press
This push move specifically targets the deltoids and triceps, translating to everyday tasks like putting dishes away on a high shelf or hoisting a suitcase into the overhead bin.
3. Pec Dumbbell Fly
This exercise works the chest muscles from a different angle, building well-rounded strength when paired with exercises like the chest press and lateral raise.
4. Lateral Raise
This movement targets the shoulders and triceps, which assist the pecs during pushing motions, making it an essential component of a well-rounded chest workout.
5. Triceps Kickback
This exercise completes the routine, engaging the triceps and strengthening the upper body.
Conclusion
A well-rounded chest workout is essential for building strength and functionality in the upper body. This 5-move dumbbell chest workout provides a comprehensive routine for targetting the pectoral, triceps, and deltoids. By incorporating this workout into your routine, you’ll be better equipped to tackle daily tasks with ease and confidence.
FAQs
- What is the purpose of a well-rounded chest workout?
A well-rounded chest workout engages multiple muscle groups, including the pectoral, triceps, and deltoids, to optimize the pushing motion. - What are the benefits of targeting supporting muscle groups?
Targeting supporting muscle groups, such as the triceps and deltoids, helps to build a stronger, more functional upper body. - Can I modify this workout to suit my needs?
Yes, you can modify the workout by adjusting the weight, reps, or exercises to suit your fitness level and goals.
