Your chest muscles, or pectoral muscles, can be developed through multiple varieties of resistance exercises. With dumbbells you can build your chest muscles at the gym or at home. A few simple exercises, with the appropriate weight and number of repetitions and sets can lead to larger chest muscles over time. Target your chest two to three times per week to maximize growth potential.
Chest Press
Step 1
Lie on a flat bench with dumbbells in your hands and feet on the ground.
Step 2
Bend your arms to 90 degrees with your knuckles pointed toward the ceiling, palms facing the direction of the lower half of your body. Your arms should be in line with your chest.
Step 3
Inhale, then press the weights up and together over your chest as you exhale.
Step 4
Inhale as you slowly bring the weights down and repeat for eight to 12 repetitions.
Incline Press
Step 1
Sit on an incline bench with dumbbells in your hands, held up at shoulder-height.
Step 2
Inhale, then press the weights up toward the ceiling while exhaling.
Step 3
Slowly lower the weights down to shoulder-height, while inhaling. Repeat for eight to 12 repetitions.
Chest Fly
Step 1
Lie on your back on a flat bench with dumbbells in your hands, feet planted on the ground.
Step 2
Extend your arms directly above your chest, palms facing each other.
Step 3
Bend your elbows slightly and slowly open your arms up, while inhaling, until your elbows are level with your body. You arms should be in line with your chest.
Step 4
Exhale as you squeeze your chest to bring your hands together, again. Perform eight to 12 repetitions.
Tips and Warnings
- Complete three to four sets of each exercise. Choose a weight that allows you to complete no more than 12 reps. Increase the weight as you get stronger.
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