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Five Dumbbell Exercises for the perfect Chest

Five Dumbbell Exercises for the perfect Chest
image source Canva

Five Dumbbell Exercises for the perfect Chest

A well-developed chest not only looks great but also helps to improve your overall upper body strength. After speaking with a friend today about some training tips around dumbbell exercises I thought I’d throw together a walk through on 5 dumbbell exercises I find really help develop and tone my chest.

image source Canva

Dumbbell Bench Press

Dumbbell bench press is a classic exercise that targets your chest, triceps, and shoulders. To perform this exercise, you will need a bench.

  1. Lie on a flat bench with your feet firmly planted on the ground. Hold a dumbbell in each hand with your palms facing towards your feet.
  2. Bring the dumbbells up to your chest, keeping your elbows bent and your wrists aligned with your elbows.
  3. Engage your chest muscles and press the dumbbells up towards the ceiling, straightening your arms. Keep your wrists straight and aligned with your elbows throughout the movement.
  4. Once you have fully extended your arms, pause for a moment and squeeze your chest muscles.
  5. Slowly lower the dumbbells back down towards your chest, keeping your elbows slightly bent.
  6. Once the dumbbells have reached your chest, repeat the movement for your desired number of repetitions.

Some tips to keep in mind when performing a dumbbell chest press include:

  • Keep your core engaged and your back flat on the bench throughout the movement.
  • Exhale as you press the dumbbells up and inhale as you lower them back down.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Experiment with different hand positions (e.g. palms facing inwards or outwards) to target your chest muscles in different ways.
image source Canva

Incline Dumbbell Press

The incline dumbbell press targets the upper part of your chest. To perform this exercise you will need to adjust the bench to a 45-degree angle.

  1. Adjust a bench to a 45-degree angle and sit on the bench with your feet firmly planted on the ground. Hold a dumbbell in each hand with your palms facing towards your feet.
  2. Bring the dumbbells up to your shoulders, keeping your elbows bent and your wrists aligned with your elbows.
  3. Engage your chest muscles and press the dumbbells up towards the ceiling, straightening your arms. Keep your wrists straight and aligned with your elbows throughout the movement.
  4. Once you have fully extended your arms, pause for a moment and squeeze your chest muscles.
  5. Slowly lower the dumbbells back down towards your shoulders, keeping your elbows slightly bent.
  6. Once the dumbbells have reached your shoulders, repeat the movement for your desired number of repetitions.

Some tips to keep in mind when performing an incline dumbbell press include:

  • Keep your core engaged and your back flat on the bench throughout the movement.
  • Exhale as you press the dumbbells up and inhale as you lower them back down.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Adjust the bench to a higher or lower angle to target your chest muscles in different ways.
Five Dumbbell Exercises for the perfect Chest
Image Source Canva

Decline Dumbbell Press

The decline dumbbell press primarily targets the lower portion of the chest muscles, specifically the sternal head of the pectoralis major. This is because the decline angle of the bench places more emphasis on the lower chest muscles, allowing for a greater stretch and contraction of this muscle group during the exercise.

  1. Adjust a bench to a decline angle (around 15-30 degrees) and lie face-up on the bench with your feet secured at the top end of the bench. Hold a dumbbell in each hand with your palms facing towards your feet.
  2. Bring the dumbbells up to your chest, keeping your elbows bent and your wrists aligned with your elbows.
  3. Engage your chest muscles and press the dumbbells up towards the ceiling, straightening your arms. Keep your wrists straight and aligned with your elbows throughout the movement.
  4. Once you have fully extended your arms, pause for a moment and squeeze your chest muscles.
  5. Slowly lower the dumbbells back down towards your chest, keeping your elbows slightly bent.
  6. Once the dumbbells have reached your chest, repeat the movement for your desired number of repetitions.

Some tips to keep in mind when performing a decline dumbbell press include:

  • Keep your core engaged and your back flat on the bench throughout the movement.
  • Exhale as you press the dumbbells up and inhale as you lower them back down.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Adjust the decline angle to increase or decrease the intensity of the exercise.
Five Dumbbell Exercises for the perfect Chest
image source Canva

Dumbbell Flys

Dumbbell flys primarily target the outer portion of the chest muscles, specifically the pectoralis major muscles. The movement of the exercise involves stretching the chest muscles while the arms are extended out to the sides, and then contracting them while the arms are brought back up to the starting position.

This range of motion places more emphasis on the outer portion of the chest muscles compared to other exercises like bench presses or push-ups, which also work the middle and lower portions of the chest muscles. Incorporating dumbbell flys into your workout routine can help to improve overall chest strength and definition, particularly in the outer portion of the chest muscles.

  1. Lie on a flat bench with your feet firmly planted on the ground. Hold a dumbbell in each hand with your palms facing towards each other.
  2. Extend your arms up towards the ceiling, keeping a slight bend in your elbows. This is your starting position.
  3. Engage your chest muscles and slowly lower your arms out to the sides, keeping your elbows slightly bent and your wrists aligned with your elbows.
  4. Continue to lower your arms until you feel a stretch in your chest muscles.
  5. Pause for a moment, then use your chest muscles to bring the dumbbells back up to the starting position.
  6. Repeat the movement for your desired number of repetitions.

Some tips to keep in mind when performing dumbbell flys include:

  • Keep your core engaged and your back flat on the bench throughout the movement.
  • Exhale as you lower the dumbbells and inhale as you bring them back up.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Avoid lowering the dumbbells too far, as this can place unnecessary stress on your shoulder joints.
Five Dumbbell Exercises for the perfect Chest
Image Source Canva

Chest Press with Bridge

The chest press with bridge primarily targets the upper portion of the chest muscles, specifically the clavicular head of the pectoralis major. The bridge component of the exercise engages the glutes, hamstrings, and lower back muscles, making it a compound exercise that targets multiple muscle groups at once.

  1. Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
  2. Hold a dumbbell in each hand with your palms facing towards your feet. Extend your arms up towards the ceiling, keeping a slight bend in your elbows. This is your starting position.
  3. Engage your glutes and lift your hips up towards the ceiling, creating a bridge. Keep your core engaged and avoid arching your back.
  4. Engage your chest muscles and slowly lower your arms out to the sides, keeping your elbows slightly bent and your wrists aligned with your elbows.
  5. Continue to lower your arms until you feel a stretch in your chest muscles.
  6. Pause for a moment, then use your chest muscles to bring the dumbbells back up to the starting position.
  7. Lower your hips back down to the ground to complete one repetition.
  8. Repeat the movement for your desired number of repetitions.

Some tips to keep in mind when performing a chest press with bridge include:

  • Keep your core engaged and your back flat on the ground throughout the movement.
  • Exhale as you lower the dumbbells and inhale as you bring them back up.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Avoid lifting your hips too high, as this can place unnecessary stress on your lower back.

Five Dumbbell Exercises for the perfect Chest are an effective way to build your chest muscles especially for those starting off their very own home gyms and might not have access to all the heavy equipment. These five exercises can help you achieve a well-developed chest that not only looks great but also helps to improve your overall upper body strength. Remember to start with lighter weights and gradually increase them as your strength improves. Happy lifting!

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As a caring and hands on dad, Simon devotes himself to his family, career and health.

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