When you do chest exercises, you are working your pectoralis major and pectoralis minor, which are the anatomical names for your chest muscles. Using dumbbells instead of machines causes you to recruit stabilizing muscles to remain balanced and in proper form. This takes a little bit more finesse than a machine, but the benefits are worth it. Whether you are completely new to exercise or have worked out for years, it is still important to use proper form with your dumbbell chest exercises.
Step 1
Lie back on an incline bench to work your upper chest. Hold the dumbbells an inch apart above your chest with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when your upper arms parallel the floor. Push the weights back to the starting point in a steady motion, squeeze your pecs for a second and repeat.
Step 2
Perform dumbbell bench presses on a flat bench to target the middle of your chest. Lie face-up while holding the weights the same way as with incline presses. Lower the dumbbells to your sides, push them back up and repeat. Keep your hips and back against the bench with this exercise and all of your exercises.
Step 3
Hook your lower legs under the padded support bars on a decline bench to work your lower chest. Lie back on the bench and hold the weights an inch apart above your chest with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when they are by the sides of your stomach. Push the weights back up and repeat.
Step 4
Execute a set of pullovers with one dumbbell. This exercise works your entire chest, as well as your back. Lie face-up on the bench and hold the underside of one weighted end of the dumbbell straight above your chest with your arms extended. Lower the weight behind your head and toward the floor in an arcing motion and slightly bend your elbows. Lift the weight back to the starting point, concentrating on using your chest muscles to do the work and repeat.
Step 5
Perform dumbbell flyes for the inner part of your chest. Lie on any bench and hold the weights straight above you with your palms facing each other. Bend your elbows slightly and maintain that bend as you lower the weights to your sides. Stop when your upper arms parallel the floor, push the dumbbells back up and repeat. Do not let the dumbbells bang into each other at any point.
Step 6
Move the weights in a circular motion to do around-the-worlds. Lie on your back on a flat bench and hold the weights straight behind your head with your arms close to parallel with the floor. Keep your palms up and move the weights away from your body then back toward your body in a big circle. Stop the weights an inch apart right above your thighs and keep your palms facing up. Move them back to the starting point and repeat.
Things You'll Need
- Incline bench
- Flat bench
- Decline bench
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