Barbells are not necessary to build an impressive chest. Every chest exercise can be adapted for dumbbells; some some exercises are more effective when performed with dumbbells. When training for mass, be sure to perform both compound and isolation exercises. Use weight that is heavy enough so that a set of 8 to 12 repetitions is a challenge to complete; always have a partner present to spot you.
Dumbbell Bench Press
The most productive compound movement exercise for chest development, the bench press, can be performed just as effectively with dumbbells as it can with a barbell. Sit near the end of a bench with dumbbells near your feet. With the help of a spotter, lift each dumbbell onto the tops of your thighs. Using your upper legs for assistance, lie back on the bench and prop the dumbbells into position just above the lower portion of your chest. Inhale and brace your core. Then, exhale and press the dumbbells toward the ceiling. Slowly lower the dumbbells back down beside your chest and inhale. Repeat for sets of 8 to 12 repetitions.
Dumbbell Incline Bench Press
Dumbbell incline bench presses develop the upper portion of the chest; they are foundational exercises for building mass in the chest. Furthermore, performing incline presses with dumbbells may be more beneficial than barbell presses because using dumbbells requires your muscles to independently stabilize the weight in each of your hands. Dumbbell incline bench presses are performed similarly to bench presses on a flat bench, except that the bench is raised to between a 30 and 45 degree incline. Also, the bottom portion of an incline press is located beside the front of the shoulders, as opposed to the lower half of the chest when pressing on a flat bench.
Dumbbell Fly
Dumbbell flies are an effective supplemental exercise that can help add mass to your chest. Using dumbbells about half the weight of those you use for dumbbell incline bench presses, begin the same way as when performing a dumbbell flat-bench press. Once you have pressed the weight toward the ceiling, turn your hands so that your palms face each other; move them close together. Then, keeping your elbows slightly bent, inhale. Lower the dumbbells out to your sides until your upper arms are parallel to the floor. Spread your chest and exhale. Contract your chest muscles; raise the dumbbells toward the ceiling and toward each other. Repeat for sets of 8 to 12 repetitions.
Dumbbell Pull-Over
Dumbbell pull-overs are yet another supplemental dumbbell exercise that can help add inches to your chest. Lay crosswise on a bench, with your shoulder blades and head on the pad of the bench,. Place your feet flatly on the floor. Put a heavy dumbbell standing upright beside one of your shoulders. Engage your core so that you maintain a straight line from your knees through your torso and head. Grasp the underside of the top of the dumbbell with both hands and press it above your chin. Keeping your core engaged and your elbows slightly bent; lower the dumbbell behind your head until you feel a significant stretch in your chest muscles. Concentrating on your chest muscles, raise the dumbbell up to the starting position above your chin. Repeat for sets of 8 to 12 repetitions.
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