The ONLY 3 Dumbbell Chest Exercises You Need for Mass

Looking to build mass in your chest area? Look no further than these three dumbbell exercises. In this post, we’ll dive into the only three chest exercises you need to gain serious mass with dumbbells. Whether you’re a beginner or a seasoned fitness pro, these exercises are perfect for achieving your goals. Say goodbye to complicated routines and wasteful exercises- let’s get to work!


Are you tired of spending hours in the gym only to see minimal gains in your chest muscles? You’re not alone. Many people struggle to develop impressive pecs, despite dedicating countless hours to bench presses and pushups. The good news is that it doesn’t have to be this way. With the right exercises and technique, you can achieve a massive chest in no time.

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In this article, we’ll introduce you to the only three dumbbell chest exercises you need to build mass. We’ll also provide you with some science-based supplements, a free book on bulking up, and a full-body workout program designed to help you achieve the best results of your life.

The 3 Dumbbell Chest Exercises for Mass:

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  1. Dumbbell Bench Press:
    The dumbbell bench press is a fantastic exercise for building mass in your chest muscles. To perform this exercise, lie on a bench with a dumbbell in each hand. Lower the dumbbells down to your chest, keeping your elbows tucked in, and then press them back up. Repeat this exercise for multiple sets of 8-12 reps.

  2. Dumbbell Fly:
    The dumbbell fly is another must-do exercise for building chest muscle. Start by lying on a bench with a dumbbell in each hand. Raise your arms with the dumbbells above your chest, then lower them to your sides, keeping your elbows slightly bent. Raise the dumbbells back up above your chest, and repeat this exercise for multiple sets of 8-12 reps.

  3. Incline Dumbbell Press:
    The incline dumbbell press targets the upper chest muscles, which can be challenging to develop with other exercises. Lie on an incline bench with a dumbbell in each hand, then lower the dumbbells down towards your chest, keeping your elbows slightly tucked. Then push the dumbbells back up above your chest. Repeat this exercise for multiple sets of 8-12 reps.

Science-based Supplements That Work:

In addition to the three dumbbell chest exercises above, there are also some supplements that can help you achieve even better results. Here are a few science-based options we recommend:

  1. Creatine: Creatine is a popular supplement that helps increase muscle mass, strength, and endurance. It’s a naturally occurring compound found in red meat and fish.

  2. Beta-Alanine: Beta-alanine is another supplement that can help increase muscle strength and endurance. It works by increasing carnosine levels in the muscle, which can help buffer lactic acid.

  3. Whey Protein: Whey protein is an essential supplement for muscle growth and repair. It’s a fast-digesting protein that’s easily absorbed by the body.

1-on-1 Coaching Program:

If you’re serious about achieving the best results of your life, consider signing up for our 1-on-1 coaching program. Our experienced coaches will work with you to create a personalized training program that meets your specific needs and goals. With our guidance, you’ll achieve the best results of your life in no time.

Free Book: Bulk Up Fast

We’ve also created a free book titled Bulk up Fast, which provides tips and advice on how to maximize muscle growth. This book is a must-have for anyone serious about building muscle mass quickly and effectively.

High-Frequency Full-Body Workout Program: Mass-5

Our Mass-5 workout program is designed to help you gain muscle mass quickly and efficiently. This program focuses on full-body workouts, which are an effective way to build overall muscle mass. With this program, you’ll perform five workouts per week, with each workout targeting different muscle groups.

Science-Based Fat Loss Program: Shredded-12

If you’re looking to lose fat while building muscle, our Shredded-12 program is the perfect fit. This program is designed to help you shed fat while maintaining muscle mass. With our guidance, you’ll learn how to optimize your diet and training for maximum fat loss.


Building chest mass doesn’t have to be complicated. With the three dumbbell chest exercises outlined above, along with some science-based supplements and our coaching programs, you can achieve impressive results in no time. We’re here to help you achieve your goals, so be sure to follow us on Instagram for more tips and inspiration.


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Q: Can I perform these exercises at home?
A: Yes, you can perform these exercises at home as long as you have access to dumbbells.

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Q: Do I need to lift heavyweights to achieve chest mass?
A: Lifting heavy weights can be beneficial, but it’s not always necessary. The key is to focus on proper technique and increasing the intensity over time.

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Q: How much protein do I need to eat to build chest mass?
A: The perfect amount of protein varies from person to person based on a variety of factors. Generally, you should aim to eat around 1 gram of protein per pound of body weight.

Q: How long will it take to see results from these exercises?
A: Results will vary depending on your starting point, diet, and training intensity. However, by consistently implementing these exercises and techniques, you should start seeing results within a few weeks.

Q: Are the supplements mentioned safe and legal?
A: Yes, all the supplements mentioned in this article are safe and legal when used as directed. It’s always recommended to consult with a healthcare professional before starting any new supplement regimen.