A dumbbell pecs workout enables the bodybuilder to do a variety of exercises and the ability to hit the pectoral muscles from more angles than is possible with barbells. Dumbbells enable you to put the muscles through their full range of movement, thus engaging more muscle fibers and encouraging growth. According to Men's Fitness, "Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances... because each limb moves independently, your core has to brace harder to prevent you from tipping to one side."
Dumbell Bench Press
This exercise works on the entirety of the pecs. Lie on a flat bench, holding a dumbbell in each hand, palms facing away from you, the dumbbells slightly above and to the sides of your chest with elbows pointing at the floor. Drive the dumbbells upwards above your chest in a linear inward motion until they touch lightly, keeping elbows slightly flexed. Lower dumbbells to their starting position and repeat this action for your desired number of repetitions
Incline Dumbbell Press
This movement works on the upper pectoral muscles. Set the bench to a 30 degree angle. Hold the dumbbells slightly above and to the sides of your chest, with elbows pointing at the floor. Drive the dumbbells up above your head in a linear inward motion until they touch. Keeping your elbows slightly flexed, tighten your chest muscles, then lower the dumbbells back to their starting position. Repeat the action for your desired number of reps.
Decline Dumbbell Press
The decline bench press works on the lower pectoral muscles. According to the bodybuilding website, Building-Muscle 101, this is an awkward exercise for beginners, so you should start with a light weight. Hold the dumbbells above your chest with palms facing away from you. Lower the dumbbells to the sides of your chest, then drive them upwards, back to your starting position. Squeeze your pec muscles, then lower the dumbbells and repeat the action for your desired number of reps.
Dumbbell Bench Flys
Lie on a flat bench, holding the dumbbells above your chest, palms facing and elbows slightly bent. Keep your elbows fixed and lower the dumbbells sideways in a wide arc until your elbows are pointing at the floor. Hold the position briefly, ensuring a full stretch of the pectoral muscles. Lift the dumbbells in a wide arc, back to the starting position, squeezing the pecs at the top of the movement.
Incline Bench Flys
The incline dumbbell flys works on the upper pectoral muscles. Lie on a bench inclined to about 30 degrees. Hold dumbbells above your head, palms facing and elbows slightly bent. The movement mimics the flat bench flys, but when you lower the dumbbells, ensure that the arc of your movement is more in line with your shoulders. You will lose control of the dumbbells if the arc is in line with your chest.
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