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.
January 20, 2023
What is front squat with dumbbell Front squat with dumbbells is a compound exercise that targets several muscle groups, including the quadriceps, …
January 16, 2023
The Importance of the Lateral Raise for Shoulder and Stability Pass the test The lateral raise exercise, also known as the side …
January 6, 2023
Definition of the dumbbell upright row and Overview The dumbbells upright row is a popular exercise that targets the muscles in the …
January 5, 2023
Try the app for Free Welcome to our blog post on the dumbbell hammer curl! If you’re looking to add some variety …
All rights reserved