The chest is one of the better-looking muscles and is a sign of masculinity and strength in men. Having more muscles, in general, will help you stay healthier and with a faster metabolism since muscles burn more calories at rest. The chest muscles are predominantly used to move and control the arm by pulling on the humerus to perform vertical, lateral, and rotational movements. The pec muscle is also involved in moving the rib cage during deep breathing.
Dumbbells do not take up a ton of space and are practically more effective. No gym membership is required
We are here to discuss specific chest exercises using dumbbells
Dumbbell bench press
- Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest.
- Bend your elbows slowly and pull your shoulder blades together on the bench, lowering the dumbbells until they are close to the sides of your chest.
- Pause in the stretched position, and then press the dumbbells back up, flexing your chest as you push.
- Repeat this exercise until your chest feels the pump.
Standing upward chest fly
- Take up a neutral grounded standing position and dumbbells in your hands with a palm facing position.
- Raise your arms from the side so that the dumbbells can be in the range of chest and to the level of shoulders.
- Bring back arms to the resting position and repeat the exercise.
Arnold chest press
- Lie down flat on a flat bench and take up dumbbells in your hands.
- Extend arms out above your body with palms facing your feet and lower the dumbbells towards the chest.
- As you lower the dumbbells towards the chest, rotate the wrists and Your palms should be facing toward your own face at the very bottom of the movement.
- Squeeze your chest as you slowly return the dumbbells to their starting position following the same movement in reverse.
Standing chest press with a dumbbell
- Stand in a straight position and hold the dumbbell with your palms.
- Bend the palms and take it in front of your chest.
- Press the dumbbell with your palms and release it to go back to the starting position.
- Do not drop your arms when extended in a straight line.
Alternate Single-Arm Incline Dumbbell Press
- Set the bench at a 45-degree angle and take up dumbbells in your hands.
- Dumbbells should start overhead and over the chest, with palms facing away
- Lower one dumbbell while keeping the other in the start position
- Drive the single dumbbell from the chest back to the start position. Squeeze the chest at the top
- When one side is back at the start, over the chest, lower the other dumbbell and repeat the exercise.
Dumbbell squeeze press
- Lie back on a flat bench with feet flat on the floor and take up dumbbells in each hand and palms should be facing each other.
- Both dumbbells should start over the center of the chest and can be touching each other.
- Drive both dumbbells up until the arms are fully extended, but not locked out.
- Squeeze the chest at the top and slowly lower the dumbbells back to the start position and repeat the same.
Reverse incline dumbbell press
- Adjust the flat bench at a 45-degree inclined angle.
- Hold dumbbells in reverse with palms facing toward you and slightly more than shoulder-width apart.
- Elbows should be at a 45-degree angle to your torso.
- Push the dumbbells up while rotating the palms to face away from you and the dumbbells should meet over the center of your chest. Squeeze the chest at the top
- Slowly lower the dumbbells to start while rotating the wrists again and repeat.
Incline fly-press
- Use an adjustable bench at a 45-degree inclined angle and hold dumbbells in your hands.
- Extend both dumbbells overhead, with elbows slightly bent.
- Palms should be facing each other. Lower both weights in a half-circle or arch motion and Elbows should be lowered slightly past the torso or until you feel a stretch.
- Move the dumbbells back up toward the start position in the arch, as if you are hugging.
- Squeeze the pecs together as the dumbbells reach the top of the movement and repeat.
Dumbbell chest fly
- Lie on the floor with a dumbbell in each hand, palms facing each other.
- Bend your elbows to about a right angle, and then keep them rigid after that.
- Open your arms and lower the weights out till down to your sides and descend until your upper arms touch the floor.
- Use your chest and shoulders to bring the weights back up and together.
- Keep pumping out the reps until you feel your muscles start to fatigue.
Feet-up decline dumbbell bench press
- Decline the flat bench to a 45-degree angle lower and lie back on it with your head on the lower end.
- Place your feet flat on the bench and take up the dumbbells in your hands above your chest.
- Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they are close to the sides of your chest.
- Pause in the stretched position, and then press the dumbbells back to the starting position.