Your pectoralis major, pecs for short, is the largest muscle in your chest and is responsible for three major shoulder joint actions: horizontal flexion, adduction and medial rotation. All of these anatomical movements can be replicated using dumbbells. By performing a variety of exercises for your pecs, you are much more likely to develop aesthetically pleasing and functional chest muscles.
Incline Dummbell Bench Press
Incline dumbbell bench presses target the upper or clavicular portion of your pecs. To perform this exercise, set the back rest on an adjustable exercise bench to about 30 degrees. Lie on the bench and hold your dumbbells at arms' length directly over your chest and with your palms facing forward. Lift your chest and slightly arch your lower back. Keep your feet firmly planted on the floor, inhale, bend your elbows and lower the dumbbells down to your shoulders. Press the dumbbells back up to arms' length and then repeat.
Dumbbell Squeeze Press
This unusual exercise targets the sternal or inner part of your chest and is best performed using hexagonal-shaped dumbbells. Lie on a flat exercise bench and, with a dumbbell in each hand, turn your palms inward. Press the dumbbells tightly together. Bend your arms and, squeezing the dumbbells toward each other, bend your arms and lower the weights to your chest. Press the weights back to arms' length and repeat. The key to this exercise is to try and press the dumbbells together as hard as you can from the beginning of your set to the very end.
Dumbbell Pullovers
Dumbbell pullovers closely replicate using a pullover machine and target the lower or costal part of your pecs. Lie across an exercise bench so that your shoulders are resting on the bench, and your feet are flat on the floor. Keep your hips up and your feet flat on the floor throughout this exercise. Hold a single dumbbell in both hands and press it to arms' length over your chest. Bend your elbows slightly and then lower the dumbbell back and above your head -- your biceps should be level with your ears. Raise the weight up and over your chest and then repeat.
Dumbbell Fly and Press
This exercise combines two effective pec workouts into one -- a training method called a complex. With a dumbbell in each hand, lie on your back with your arms extended and your palms facing forward. Bend your elbows slightly. Open your arms and lower your arms out and down to your sides. Return to the starting position by squeezing your arms together until the weights meet over your chest. Immediately bend your elbows and lower the dumbbells down to your shoulders. Press the weights back up to arms' length. Continue alternating flies and presses for the duration of your set.
References
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
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