The Ultimate Chest and Triceps Workout for Mass (DUMBBELLS ONLY)

It’s no secret that getting stronger on compound lifts, particularly heavy barbell exercises, is a surefire way to add mass to your frame
But what if all you have access to is a set of dumbbells?
Although it is ideal to have a range of equipment, there’s no reason why you can’t see significant improvements in your body with just dumbbells...as long as you put your muscles under enough tension.
This marks the beginning of our Science-Based Dumbbells Only Workout Series.
In this video, we’ll be covering a science-based chest and triceps workout that you can perform with nothing more than a set of dumbbells and an adjustable bench.
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References
1. www.ncbi.nlm.nih.gov/pmc/arti...
2. pubmed.ncbi.nlm.nih.gov/27669...
3. pubmed.ncbi.nlm.nih.gov/22027...
4. www.t-nation.com/training/ins...
5. www.tandfonline.com/doi/abs/1...
6. pubmed.ncbi.nlm.nih.gov/20847...
7. pubmed.ncbi.nlm.nih.gov/28486...
8. www.rodrigoallenatore.com/arti...
9. suppversity.blogspot.com/2011...

[@ezzcenter]

For future me : Chest Workout : 1- DB BENCH PRESS 03:41 2- INCLINE DB BENCH PRESS 05:13 3- DB CHEST FLY 06:41 Triceps Workout : 1- LYING DB TRICEPS EXTENSION 08:03 2- INCLINE TRICEPS KICKBACK 09:33

[@ryanjaffe5630]

@@LostEldritch ha

[@iwockhardt4dis]

How’s it going

[@engyousef232]

@@iwockhardt4dishow is it going now

[@guru-pathik]

How’s it going so far?

[@dencan8818]

sup dudes

[@Necrosintesys]

First day impressions:It arrived in a waist high box. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

[@bignerdbdp]

Awesome content!!! Thank you for sharing your knowledge. Much appreciated.

[@crazyk2600]

So glad he’s doing dumbbell only, that’s all I got at home

[@shahriarkabir1515]

Well in one way....thats all you need

[@ZTurbo11]

yeah all i got are 20s 40s and a pull up bar i just have a routine and stay consistent.

[@average13yearoldlifter]

same

[@average13yearoldlifter]

i have 5s 10s 15s 25s 35s

[@FriscoKittens]

I just finished building my home bench and unpacked my new dumbbells and BOOM! This video pops up. You guys rock.

[@jjbearbeast]

This video has helped me make a complete dumbell only workout routine.

[@angelchris2223]

Really like your videos simple and informative for a beginner like me keep up the good work

[@parkerrish9024]

Love the dumbbell incline press. You can control the range of motion

[@JesusSportsNature]

Great information thank you.

[@coachbigb925]

Enjoy your vids keep them coming

[@4dig549]

Looking forward to your dumbbell circuit. Great video, I have two jacked shoulders and don't use a straight bar anymore. Dumbbells allow a friendlier path to completion. Keep up the good work!

[@texar7634]

wow thank you for this video.. helps me a lot.. ;) cheers..

[@sankimkheang5152]

This channel is the best

[@patrick-rb3ul]

Great DB presentation! I use them all, either with home gym or at the gym (covid protocols)...this week begins with Hard gainer two set/15 reps lift...9 lifts! Good Day!

[@ericrobinson1789]

I gotta say for the record that I'm really digging the background music for these demonstration workouts. Whoever created that beat did a nice job. It's smooth and funky too. 👍

[@medes7894]

Hey guys! Can you please make a 5 day split video? Your 3 and 4 Day splits are awesome. I would also like to see your 5 day split. Fairs!

[@davout1069]

thank god you're making dumbell workouts bro.. cus with quaratine vol2 training has become a pain without weights :(

[@joemoschetta1541]

dumbells are the way to go. good video

[@surajshaw7597]

Wonderful 👌👌👌

[@Mmfh1988]

Thank you

[@shahriarkabir1515]

Good video

[@michaelwaldmeier1601]

Thanks for your fine series of videos! During the Lockdowns in Germany, my coach and I are of the same perspective as you - using DBs for the same exercises shown at my condo. Could you comment on using the knees to assist getting the DBs up for the incline press, one uses 1 leg and the other uses both? Do you note the activation of stabilization muscle fibers more so for DBs than using a bar? Since I don't have a cable machine due to physical room limitations, I have been doing chest flyes with both Bowflex DBs and elastic bands. I attach the bands to the chin-up rack that hangs off of my door. Do you use them too? What started out as an addition to gym time in January became the gym replacement and so the equipment requirements increased. I would like to buy a complete set of ATX DBs but they are not available until probably next summer.

[@sudan47]

Great video. Please do, Back and Bicep Workout for Mass (DUMBBELLS ONLY)

[@garyhuntsr71698]

what a Diamond issue! thanks a lot ! dude

[@abnersalvarrey1477]

thank you so much for your videos are very helpful you have a big fan in the Florida Keys🍖🦈🎣

[@killafornia1871]

Subscribed

[@dmsamorro]

Has anyone noticed that every 3 months a new ultimate workout comes up? Jokes aside, nice vid!

[@panagiotispiliafas366]

Can you suggest wich exercises from shoulder workout we could include in a chest & triceps and a back & biceps day respectively, in order to train full upper body in two trainings? Thank you in advance.

[@davidespada01]

it will be great if you make a series for DUMBBELLS ONLY and create playList in the channel for it

[@user-vj5kb4gr6v]

How did you know today was chest and triceps day for me? Thanks for your awesome content.

[@AceKinG2024]

Sunday? U train on Sundays?

[@erdemyilmaz6420]

Sunday is fap day bruh

[@user-vj5kb4gr6v]

@@AceKinG2024 yes

[@Danielfelipe6]

@@erdemyilmaz6420 for real?

[@r.e.4640]

Hi can you show any example and research, showing at WHAT ANGLE OF DEGREE, is best to DO INCLINE DUMBELL CURLS? Some say at 45° or 60-°.WHAT research have you found?

[@zippydoo9533]

This really resembles Jeremy Ethier's channel from the type of music selection all the way to the tenor and voice inflection of the narrator/instructor.

[@funkyweezy8071]

You mean slllllooooowwww? Thank god I can set playback speed to 2x.

[@PussyDevourer69]

This channel is much better because of the alpha guy.

[@FH-jq9ti]

I'm a truck driver, so the more options u give me the better I can look and feel... next is a consistent diet,while over the road..

[@yp8152]

Can you please do ppl workouts with only db and bb?

[@downelquelee4679]

Yes

[@phongnguyen7795]

Can we get different background music please 😂❤️

[@seby227]

make him top comment so musclemonster will see this

[@AwesomeAlexAdam]

Phong Nguyen How about NO Music!

[@princereanne5560]

King - Samor

[@817Moon]

I definitely saw some Delt exercises...

[@modhusudhon2778]

What about Declined Bench press???

[@kevinbelport4926]

All I have in my truck are dumbells. And in 6 months, I’ve got jacked.

[@carlosleyva5786]

Bro please drop the perfect legs workout for mass! How you gonna give us push and pull and not finish it.

[@Secondcitysavage2318]

Could you do a dumbbell floor press fly ?? If you don’t have a flat bench or normal bench ??

[@robertnichols5415]

Yes There is a video on that on the Athlean X chan . The guy recommends doing them on the floor .

[@liondude64]

Do I use the same weight for all the exercises

[@DesertNebula]

I need so much help with triceps and back arm fat. Do we lock elbows with tri exercises?

[@mnoell35]

Yes.

[@gr7927]

5:50 mike o’tren ❤️

[@LaLoK955]

These are all compound exercises right?

[@johnnyb6584]

Triceps extensions hit the long head more not lateral or medial

[@kasra7777]

Is once a week enough for these moves?

[@yp8152]

Or just db?pleasee

[@maskedbodybuilder4020]

i don't want to do barbell chest workout because barbell will hurt my shoulder during bench press. so i only do it with dumbbells...

[@Atharwaah]

❤❤❤❤

[@user-vj5kb4gr6v]

Love to see some "all cables" routines.

[@donerichson8368]

No

[@jashonwestbrook3362]

No

[@user-vj5kb4gr6v]

@@jashonwestbrook3362 mmm, yes I would.:-) Not saying people should just use dumbbells, just saying I would also like to see that. There are a ton of DB shoulder videos so I think that would be a good adjunct to this.

[@lisabaughn]

Thank you for these. I hope one day all these gyms are held accountable for the disability they are knowingly spreading. I got COVID in the gym and I will never go back and get it again.

[@ericrobinson1789]

This needs to be demonstrated because some of us need to be educated in these particular workout areas with dumbells.

[@haseebpavaratty6249]

This is much required. I'm worried about if gym will close due to pandamic again.

[@jatins.7000]

I think the chest exercises too sandwiched. Also, how about the leaning lateral raise?

[@kylewhisenant9412]

I don't care if you have two dumbbells or whatever stuck at home if you're dedicated you get your ass up and you push it

[@_jodecci2672]

Some people don't have bench chairs

[@TechnicalLoverByBikram]

7:45 ok

[@bh2155]

Yea right most people can lift dumbbells all they want but they still will not have a physique like this dude. If everything was so easy like these KZbin videos portray them to be everyone would jacked.

[@sudiptoborun]

All of these + pushups. Normal pushups, slightly wide pushups and diamond pushups.

[@Shjankee]

Ch-chills? Is this you?

[@suranjitsingh5633]

Sir triceps can't grow n my chest the outer part

[@oreosupremeo]

🎯 Key Takeaways for quick navigation: 03:49 🏋️‍♂️ *Dumbbell bench press is biomechanically easier on triceps, allowing for greater range of motion and muscle activation in the chest.* 05:15 📈 *Incline dumbbell bench press enhances upper chest activation, with a 30-45 degree angle recommended for optimal results.* 06:42 🦋 *Dumbbell chest fly isolates the chest, providing a stretch that promotes muscle engagement and a fully shortened contraction.* 08:04 💪 *Lying dumbbell triceps extension is effective for activating the long head of the triceps, with comfort and potential for a better mind-muscle connection.* 09:40 🤸‍♂️ *Incline triceps kickback targets the long head of the triceps, emphasizing proper form with a 60-degree angle on an adjustable bench.* Made with HARPA AI

[@boring.mp44]

W

[@Gunny_101st]

Just in time for ANOTHER CA lockdown.

[@dility1956]

1.25 speed for better commentary

[@nxmrjake]

Prefer if it just ran through the workout without all the guff

[@budihartoyo6879]

Dumb & dumbbell

[@Matthew34801]

Jesus loves you

[@davehelmVO]

Great video. I will dub over your vids if you like?

[@iambored4896]

DB bench press 4x8 Incline DB bench press 3x10 DB Chest fly 3x15 Lying Tricep extension 3x12 Incline Triceps Kickback 3x15

[@tylerdurden8640]

the channel is the quality one bro, but that background music is freakin annoying. Change it up, seriously...

[@ArnoldPeterSon]

Yeah, but your chest won't grow if you continue doing the same weight every time. Why would fitness channels keep posting dumbbell workouts when they know it won't do much for gains? So people who just started out doing workouts shouldn't follow dumbells only. They need to hit the gym and go with bigger weights. I'm writing this from my experience.

[@sankimkheang5152]

I am the first

[@yp8152]

First

[@joebot9309]

If you only have 35 lb dumbells, you would be much better off doing push up variations.

[@poopcrust3400]

Way to much rambling. 👎

[@movienight6437]

Why you talk weird, talk faster and less robotic lol

[@yuvan597]

Bruh y u talking like a narrator