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hi everyone I'm Matt well I'm a micro
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thin ambassador and today's video I'm
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going to show you how to do a dumbbell
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chest workout so previous this video
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I've shown your bodyweight workout and
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this is a little bit more advanced
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especially if you've got the
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availability of equipment and lights and
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medium dumbbells we're going to do three
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exercises ever going to perform them on
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teacher and then afterwards you can do a
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full workout one I will explain how to
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do so okay so first exercise is a
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I'm obviously an adventure now if you've
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got one at home which you've got kind of
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a thin set see if you want to and
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obviously in the gym you can use any
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barriers that you can do so from this
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position all I'm going to do is lie back
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legs either side of the bench and palms
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facing forward so from here you're going
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to get a full chest stretch and to
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okay the same tempo because I'm
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performing nothing to watch whatsoever
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with the first round as well you want to
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be choosing light weight so you know you
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can perform you can always do more set
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but it's better to start a little bit
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lighter and to get all the reps out and
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what I should do so I'm going to go for
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12 reps today squeezing my chest tight
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the dumbbells are directly over the not
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pushed toward my head and I'm squeezing
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every single time and breathing out last
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one and push them there okay so that's
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the chest press and the next exercise is
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going to be a dumbbell fly which you
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might have seen people doing but it's
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very easily done incorrectly so I'm
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going to show you how to perform it
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alright so buck is the same position but
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instead of your palms wide you're going
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to bring your palms narrow it's got a
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neutral position you're going to drive
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up and from there instead of a press
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it's going to be a chest pull okay so
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from there it might feel the stretch and
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then you're going to pull together at
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the top okay so I don't want your elbows
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bent this time you're going to get
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stretched with your chest up good
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breathe in full stretch up squeezer
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again I'm going to go for 12 reps
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well your northeast is my arms aren't
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fully strict straight but not locked out
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of the slightly bent and they stay in
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that position for the whole duration of
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reps keep breathing and feel my chest
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working now getting a good pump on I
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want two more reps and again stretch and
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finish okay so dumbbells down full
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sit-up and from there you can have a
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rest with your needs you can have a
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drink if you need to but I want to go
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straight to the third exercise okay so
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the third exercise and you might have
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done before in the gym and people don't
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know how to do this one correctly but
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this is my top three chest exercises
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especially with dumbbells it's called
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the check dumbbell pullover okay so from
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here I'm going to take the dumbbell with
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two hands I'm going to mop upper back
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resting against the bench I'm going to
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be facing upwards with my neck just off
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the bench but for position I'm going to
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get into as you can see two hands on the
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dumbbells above the chest next off the
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it's going to be a stretch in your chest
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your back will take a little bit of
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stress as well and pull over as guida
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chest so your triceps are getting a
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stretch your chest is and you squeeze it
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okay so I'm going to perform 12 reps
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again it's my last exercise for today
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chest workout squeeze every single time
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I'm going to keep your hips up and relax
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your neck really don't strain any other
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body part and then the exercise we do
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today you should feel comfortable you
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want to get 5 4 reps from now what Jess
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is really feeling it I'm going to push
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finish it off full stretch big squeeze
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up from there what you can do is slowly
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get yourself up wait on the floor and
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that was my three chest exercise of
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today okay so as I said if you want to
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try the beginners bodyweight workout you
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can do just a little bit more advanced
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you can choose the weight that you want
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to choose for this one and if you want
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perform a workout that you can do that
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two more times a little bit of rest in
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between and you can always gradually
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increase the weight alright so thanks a
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lot for watching guys don't forget to
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recover properly try out a protein shake
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recovery rest and go again next time
