Dumbbell exercises can help a weightlifter improve his pectoral muscle development. Using dumbbells allows the weightlifter to get a better stretch that works the supporting muscles of the chest. For adding pectoral muscle mass, the weightlifter should do three sets of four to six repetitions for each exercise. Performing each exercise for three sets of 10 to 12 repetitions will help improve pectoral muscle definition.
Dumbbell Bench Press
Lie down on a flat weight bench with a dumbbell in each hand. Extend both arms toward the ceiling with your fingers facing away from you. Slowly lower the dumbbells down near your chest and hold the position for a count of one. Press the dumbbells back up to the starting position to finish the repetition. Continue the exercise for the desired number of repetitions.
Dumbbell Incline Bench Press
Sit down on an incline bench with a pair of dumbbells. Lean back against the upper portion of the bench while holding the dumbbells near your chest with your fingers facing away from you. Push the dumbbells up until your arms straighten. To start the lift, slowly lower the dumbbells down by your chest. Hold the position for a one-count and then press the dumbbells up to the starting position to finish the first repetition. Repeat the lift until you finish the set.
Dumbbell Decline Bench Press
Sit down on a decline bench with a pair of dumbbells and slide your feet under the foot pads. Lie back on the bench and raise your arms up with your fingers facing away from you. Slowly lower the dumbbells down near your chest and hold for a count of one. Push the dumbbells up until your arms straighten to finish the repetition. Repeat the exercise for the desired number of repetitions.
Dumbbell Flyes
Hold a dumbbell in each hand and lie down on a flat weight bench. Extend both arms toward the ceiling and turn your hands so your thumbs face each other. Slowly lower the dumbbells out to the sides while keeping your arms slightly bent at the elbow. To finish the repetition, raise the dumbbells up until they almost touch. Continue the movement until you finish the set.
Dumbbell Pullovers
Hold one dumbbell with both hands and lie perpendicular on a flat weight bench with your head slightly off the edge. Keep your knees bent and position your feet flat on the floor. Extend your arms straight up and open both hands so the dumbbell rests in your palms. To start the exercise, slowly lower the dumbbell behind your head until your arms parallel the floor. Bring the dumbbell back over your head to the starting position to finish the repetition. Keep your arms straight during the entire movement and continue the exercise until you finish the set.
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