Working out with free weights provides a simple and effective method of resistance training. Performing basic exercises, such as the bench press, the incline bench press, flies and pullovers with a barbell and a set of dumbbells can help you develop a powerful and muscular chest in just two or three sessions a week.
Bench Press
The bench press is a compound exercise that recruits your triceps and front deltoids as secondary muscles in addition to working the pectoral muscles of your chest. You can adjust the position of your hands while performing the movement in order to target different areas of the chest. Using a wide grip allows you to focus on your outer pectorals, and using a narrow grip to allows you to concentrate on your inner pectorals. For safety, make sure you have someone to spot for you when performing a bench press.
Incline Bench Press
The incline bench press is a variation of the classic bench press movement that enables you to specifically develop the upper portion of your pectoral muscles. By adjusting the angle of the incline, you can control the extent to which your upper chest is emphasized during the exercise. Position the bench at an incline of 45 to 60 degrees. Performing the movement any closer to the vertical position will shift the focus of the exercise to your shoulders as opposed to your chest.
Flies
Performing flies with dumbbells allows you to unilaterally train your pectoral muscles. You cannot use as much weight when performing flies as you could when performing a bench press, but flies enable you to isolate your pectorals without involving secondary muscle groups. You can perform flies on a flat bench to develop your pectorals as a whole, on an incline bench to develop your upper pectorals or on a decline bench to develop your lower pectorals.
Pullovers
Pullovers can be performed with either a barbell or dumbbells. The exercise can help you build the mass of your pectorals while also involving several other secondary muscle groups, such as the triceps and latissimus dorsi. By using a lighter weight and performing higher repetitions, pullovers can help you to expand and improve the flexibility of the ribcage. This exercise can also be useful in developing the serratus anterior, which make up the finger-like muscle group that lies beneath your pectoral muscles on the sides of your ribcage.
References
- Bodybuilding.com: Exercise Guides
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding; Arnold Schwarzenegger; 1998
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