Dumbbell chest exercises, including presses, flies, and raises, are effective for developing chest muscles. The flat and incline dumbbell presses work the pectorals, triceps, and anterior deltoids, while flies target the upper deltoids and pectoral group. The pullover is a challenging exercise, and front raises complete the routine. Slow and controlled movements are recommended for best results.
Many of the best fitness exercises are accomplished by using dumbbells to create additional resistance to a muscle group. Dumbbell chest exercises are very successful in developing proper body shape and muscle tone. There are several different dumbbell chest exercises that can be used in conjunction to develop the many muscle groups of the chest. Presses, flies, and raises comprise the basic dumbbell chest exercises.
The flat dumbbell press is used to work the pectorals, triceps, and front shoulder or anterior deltoids. These dumbbell chest exercises are performed by lying back on a bench and holding the dumbbells across your chest with your palms facing your feet. The weightlifter then lowers the weights to their chest and presses the weights back in a slow, controlled motion.
The incline dumbbell press is another dumbbell chest exercise used to develop the upper pecs, triceps, and anterior deltoids. In this exercise, the bench is set at a 45 degree angle. While lying on the bench, the dumbbells are pressed to the chest in the same way as the flat press.
Flat flies are another popular dumbbell chest exercise. In this routine, the dumbbells are held across the chest with the palms facing each other while lying on a flat bench. With the elbows slightly bent, the dumbbells are lowered to the side of the chest until the arms are parallel to the floor. Keeping the arms bent, the dumbbells are pushed back over the chest.
To complete inclined flies, set the bench to a 45 degree angle. While on the bench, raise the weights to your chest with your arms slightly bent. Lower the dumbbells to the side of the chest and parallel to the floor. As with all dumbbell chest exercises, finish the exercise by pressing the dumbbells to your chest. This exercise will help develop the upper deltoids and pectoral group.
One of the more difficult dumbbell chest exercises is the pullover. This exercise begins with the weightlifter resting their shoulders perpendicular on a bench with their legs bent to provide balance. Holding the dumbbell to the side with both hands across the chest, the weight is lowered overhead until the arms are parallel to the chest. Returning the weight to its starting position completes one repetition.
Front raises complete the dumbbell exercises. In this exercise, the dumbbells are held against the front of the thighs with the palms facing the body. Keeping your knees slightly bent and your back straight, begin by lifting the dumbbell with your weaker hand and parallel to the floor. Slowly lower the dumbbell back to the starting position. For best results, perform these exercises slowly and maintain control of the weight.
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