Chest exercises are possible with various types of fitness equipment, including strength-training machines and barbells. However, numerous exercises for chest strengthening are possible with dumbbells. Not only are dumbbells relatively small and portable, they allow you to use secondary muscle groups to help implement proper technique, meaning you get a more beneficial strength-training workout.
Dumbbell Bench Press
The dumbbell bench press strengthens the entire pectoral muscle. This exercise is performed while lying on your back on a flat weight bench. It is much like the traditional barbell bench press, except you hold a dumbbell in each hand during implementation. With dumbbells, you can work one side of the chest at a time for a complete set or alternate arms between repetitions. Or you can mimic the movement of the traditional barbell bench press, pressing both dumbbells into the air at the same time. Complete three sets of eight to 12 repetitions with a weight that fatigues your muscles by the end of a set.
Chest Flies
Chest flies are performed while you lie with your back on a weight bench. Flat chest flies work your central pectoral muscles, while inclined chest flies strengthen your upper pectoral muscles. During implementation of either of these exercises, be sure to keep your elbows from turning inward toward your trunk. Try to form an arch as you raise and lower the weights to your sides. Complete three sets of 10 to 12 repetitions of both types of chest flies.
Pullovers
Chest pullovers are performed on a weight bench, either with your body lying along the length of the bench or with your body perpendicular to the bench with only your central back on it. If you choose to lie with your entire body on the bench, keep your head is as far back as possible on the bench to allow space to perform this exercise. Grasp the dumbbell with both hands, and keep your arms slightly bent throughout this exercise, being careful that the dumbbell is not in close contact with the back of your head. Raise and lower the weight behind your head for three sets of eight to 10 repetitions.
Inclined and Declined Chest Presses
Inclined and declined dumbbell chest presses are performed much like the dumbbell bench press, except the weight bench is at various angles. For a declined dumbbell chest press, decline the back of the weight bench by about 45 degrees. To perform inclined dumbbell chest presses, incline the back of the bench at a 45- to 60-degree angle. Inclined presses strengthen your upper chest, while declined chest presses target your lower chest. Perform three sets of eight to 10 repetitions of each of these exercises to conclude your pectoral-strengthening workout.
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