- DUMBBELL TRAINING
Dumbbell Exercises for Chest
Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles.
Browse through the various dumbbell exercises for the chest (pectoral muscles) below:
Bench Press
Target Muscles Group: chest
Instructions
- Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Bench Press (Neutral Grip)
Target Muscles Group: chest
Instructions
- Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Incline Bench Press
Target Muscles Group: chest
Instructions
- Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
- Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
- Try NOT to jerk your upper body in an effort to help you lift the weights.
Incline Bench Press (Neutral Grip)
Target Muscles Group: chest
Instructions
- Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Decline Bench Press
Target Muscles Group: chest
Instructions
- Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Lying Fly
Target Muscles Group: chest
Instructions
- Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
- Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
- Try to maintain the same angle in your elbows throughout.
Incline Fly
Target Muscles Group: chest
Instructions
- Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
- Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
- Try to maintain the same angle in your elbows throughout.
Straight-Arm Pullover
Target Muscles Group: chest
Instructions
- Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
- Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
- Keep your arms extended throughout by keeping still the angle of your elbows.
Bent-Arm Pullover
Target Muscles Group: chest
Instructions
- Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
- Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
- Keep your arms extended throughout by keeping still the angle of your elbows.
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