A good way to gain muscle and strength is to train with free weights such as barbells or dumbbells. Dumbbells can increase range of motion and increase use of stabilization muscles. With dumbbells and a bench, you can perform exercises for the entire body.
One-Arm Dumbbell Bench Press
This exercise is a variation of the dumbbell bench press and is executed using one-arm at a time. The movement builds the chest, front shoulders and triceps. Hold the two dumbbells in each hand, lie face-up on the bench and put your feet flat on the floor in front of the bench. Keep the dumbbells on each side of your lower chest, with your hands turned so your palms are facing your lower chest. Push your right arm up by extending your right elbow, but do not lock out your right elbow at the top of the movement. Then lower your right arm back down by bending your right elbow. Repeat the movement with your left arm.
Dumbbell Pullover
The dumbbell pullover works the chest muscle. Grab one dumbbell with both hands, holding the inner part of one side of the dumbbell. Lie face-up on the bench and place your feet on the ground in front of the bench. Extend your arms over your chest and keep a slight bend in the elbows. Bring the dumbbell back behind your head by moving your arms back while maintaining straight arms and a slight bend in the elbows. Then raise the dumbbell to the start by moving your arms back up, making sure to maintain the straight arm position with slightly bent elbows.
Seated Dumbbell Concentration Curl
Seated dumbbell concentration curls help the biceps. Hold a dumbbell with your right hand and sit on the end of a bench. Move your knees outward to create space between your thighs and put your feet in a wide stance on the floor. Place your right elbow on the inside of your right thigh and hold the dumbbell down with your right arm extended. Lift the right dumbbell up toward your right shoulder by bending the right elbow. Squeeze your right biceps during the motion. Then lower the dumbbell back down by extending the right elbow. Repeat the movement with the left arm.
Lying Dumbbell Triceps Extension
The lying dumbbell triceps extension is an exercise for the triceps. Grab the two dumbbells and lie face-up on the bench. Place your feet on the floor in front of the bench. Extend both arms over your chest and turn your hands so your palms are facing each other. Keep the two dumbbells apart from each another. Lower the dumbbells behind your head by bending the elbows. Then raise the dumbbell back up to initial point by extending the elbows.
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