Shaping Chest Muscles with Dumbbells Using Multiple Variations in 3-in-1 Exercise by Keith Hanenian

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Keith: "For years, I chased heavy weights and looked strong on the outside… but my chest development was inconsistent, my technique sloppy, and my results plateaued. I kept thinking, “Am I doing this right?” What I didn’t realize was - I was training wrong (@keithhanenianesq / YouTube).

Key Points:

The routine is three exercises in one, in series with each part using 10-12 repetitions.

Go light and work your way up

Use a bench inclined at 25 to 30 degrees

Keith Hanenian 3-in-1 Chest Exercise:

Standard Press with hands cradling the dumbbell. Up side: Don't lock out. Down side:  Don't go to far down.

Flys use a palm facing palm position with round arc motion. Down side:

Unnamed, but will call it a Close Grip Dumbbell Press ...  facing palm position. Up side: List above your nose, almost straight, but don't lock out. Down side:  Lower the dumbbells with center handles at about the xiphoid process (the bottom of your breast bone or sternum).

Keith Hanenian says most people do barbell bench presses improperly. Hanenian says you don't have to go heavy. Thinks smart and listen to your body. It's difficult to make adjustments to focus on good contractions when you're restricted by a barbell.

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