Unlike training with isolated weight machines, free-weight training requires you to recruit from stabilizers in your joints to control the direction and range of motion of the exercise. When you train with dumbbells, neither side can compensate the lifting when you work out your pecs. Use a lighter weight if you cannot perform the range of recommended repetitions. Use a heavier weight if you can perform the exercise easily, physical therapist Gray Cook suggests, author of "Athletic Body in Balance."
Bench Press
The bench press involves lifting a barbell over your chest from a supine position. Lie on the bench and hold a barbell over your chest about shoulder-width apart. Lower the barbell toward your chest until it almost touches your body. Exhale and lift the weight back up. Perform three sets of 10 to 12 reps. Do not arch your lower back.
Dumbbell Press
Unlike the bench press, each hand works independently to lift the weight. Therefore, you cannot compensate the lift with one side of your body. Lie on the bench and hold a dumbbell in each hand with your knuckles facing you. Lower them by bending your elbows out to your sides until your feel your chest stretch. Exhale and push them up over your chest. Perform three sets of 10 to 12 reps.
Ball Chest Press
This exercise is similar to the dumbbell press except you perform the exercise lying on top of a stability ball. This increases your balance and hip strength and stability. Perform the same movement pattern except you keep your buttocks up and your legs about hip-width apart. This engages your deep abdominal and pelvic floor muscles as you lift.
Variations
Perform a variety of dumbbell exercises, such as performing the dumbbell chest press with one arm or alternating arms where one arm pushes up while the other arm lowers down. Perform an extra set on the side of your body that feels weaker or less coordinated than the other side, suggests Juan Carlos Santana, director of the Institute of Human Performance.
Warning
Too much chest exercise causes your chest muscles to tighten and your upper spine to round forward. Your back and hips become weak from this posture. Thus, you should perform exercises that strengthens your posterior muscles and stretch your chest muscles, such as pull-ups and rows.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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