Pectoral Exercises For Men With Dumbbells

Your chest is made up of the pectoralis major and pectoralis minor muscles. These muscles abduct your arms, push and pull your arms forward and back, flex your shoulders and, for men, make up the majority of the size of your chest. Using dumbbells to strengthen your pectorals allows you to increase your range of motion and to work both sides of your body equally. Select weights that are challenging yet manageable to avoid injuring your muscles and shoulder joints.

Straight-arm Pullovers

Straight-arm pullovers are performed best on a bench to allow for greater extension and deeper stretches. Lying on your back, hold a medium to heavy dumbbell in line with your chest and your arms straight out from your shoulders. Extend both arms overhead and let the dumbbell dip below the bench line as far as your shoulder flexibility allows. Return to the starting position, keeping your arms as straight as possible and repeat. Begin with one set of 12 to 15 repetitions and work up to three or four sets.

Dumbbell Flies

You can perform dumbbell flies on a flat or incline bench. Select medium-weight dumbbells. If you are using an incline bench, you may need lighter weights than what you would use with the flat bench. Pick up your dumbbells and then lie on a bench with your feet flat on the floor. Straighten both arms and hold the dumbbells with your palms facing each other. With a slight bend in your elbows, open both arms to the sides and lower so they're parallel to your chest. Bring your arms together at your starting position and repeat. Begin with one set and work your way up to three or four sets of 12 to 15 reps.

Dumbbell Presses

Dumbbell presses can also be performed using a flat or incline bench. With your dumbbells in each hand, lie on a bench with your feet flat on the floor. Extend both arms straight from your shoulders with your hands around the dumbbells and your palms facing your feet. Bend your elbows and lower the dumbbells to the midline of your chest. Elbows should bend just to the surface of the bench. Straighten your arms to the starting position and repeat. Complete 15 to 20 repetitions of one to four sets.

Lower-rib Dumbbell Presses

Perform the lower-rib dumbbell presses on the floor. Select medium to heavy dumbbells. Lying on your back, bend both knees and squeeze your shoulder blades together. With dumbbells in your hands and palms facing each other, bend both elbows to two 90 degree angles. Straighten your arms and extend the dumbbells over the midline of your chest, lower down, keeping your elbows in line with your lower ribs, and repeat. Begin with one set of 12 to 15 repetitions and increase to three sets as you become stronger.