7 Dumbbell Chest Exercises

This is one of the dumbbell pectoral exercises classic that always works. You will tone this muscle area and you can easily practice it in the gym. Next, we detail how to do it in a simple step by step to train the pecs:

1. Lie on your back on an exercise bench.
2. Take 2 dumbbells and bend your elbows letting them rest on the floor. The dumbbells should be elevated above your chest.
3. Raise the dumbbells straight up until your arms are completely perpendicular to your body. Wait a few seconds and lower them to their starting position slowly.
4. Remember to keep your breathing under control, exhaling when lifting the dumbbells and inhaling when lowering them.
5. Perform this move 12 times for a total of 4 sets.

The neutral grip chest press is a dumbbell exercise that helps take pressure off the wrists to prevent injury. In addition, it is an ideal exercise for strengthen the inner pectoral area. Follow the steps so you know how to train pecs with chest press exercises:

1. Lie on your back on an exercise bench. Grab two dumbbells, raise your arms flexing your elbows, and keep your palms pointing toward each other.
2. Raise the weights straight until your arms are fully stretched without changing the position of your wrists.
3. Return to the starting position slowly.
4. Repeat the exercise 10 times for 3 sets.

This is a peculiar exercise that strengthens areas of the pectorals that are not usually worked with most other exercises, such as the deltoid and serratus anterior, located near the abdominal muscles. To do so, follow these steps:

1. Grab the dumbbells and lie flat on an exercise bench.
2. Keep the dumbbells at the height of your thighs, with the wrists facing up.
3. Little by little, and without raising or bending your arms, bring the dumbbells towards your head, making an arch with the movement.
4. The dumbbells should touch each other on the crown of the head. Hold them there for about 2 seconds and lower them back towards your thighs.
5. Do 4 sets of 10 reps.

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The incline chest press is a very similar exercise to the first one on this list. It will help you to strengthen the middle and lower areas of the pectorals with medium intensity movements. Follow these steps to do them:

1. Lie down on an incline bench for exercises.
2. Grab two dumbbells, bend your elbows, and position them to the sides of your chest. Remember that your palms should point to the front.
3. Raise your arms until they are fully stretched.
4. Lower them slowly and repeat the exercise 9 more times.
5. Perform this activity in 4 sets of 10 repetitions.

The openings are one of the most demanding exercises to exercise the chest, so they are essential in any pectoral routine. Next, we explain how to do this exercise, if you have a place to lie down, you can also do it at home:

1. Grab two dumbbells and lie on your back on the exercise bench.
2. Extend your arms to each side of your body.
3. Now, raise the dumbbells straight until they are close together on your head and your arms are almost fully stretched. Remember to leave a slight arch in your elbows.
4. Lower the dumbbells by opening your arms to each side of your body. Make sure you open and pop your chest in this movement.
5. Close your arms again and do not lower them. Instead, redo the opening.
6. Perform this exercise 10 times for 3 reps.

Opening exercises can also be done standing up. If you want to know more exercises, you cannot miss our article The best exercises for pectorals at home.

Image: Entrenoydieta

This exercise will not only push your pecs to the limit, you can also train the abdominal area thanks to the combination of efforts in the front end. In addition, you can do this exercise with dumbbells for pecs at home or in the gym, just follow these steps:

1. Take two dumbbells and lie on the floor on your back.
2. Bring the dumbbells at chest level to the sides of your body and with your wrists facing each other.
3. Now, you are going to fully extend your legs.
4. Raise your legs about 10 cm above the ground. At the same time, fully extend your right arm, bringing the dumbbell up. Your left arm should stay in the starting position.
5. Hold in this position for five seconds and return to the starting position.
6. Then repeat the exercise, but alternating with your left arm.
7. Perform 3 sets of 12 reps.

If you want, in addition to strengthening your chest muscles, you want to know more ways to train your abs, we invite you to visit our article How to do crunches with dumbbells.

The pullover with straight arms is one of the best exercises for the pectorals and although it is demanding, it will give you good results. You will strengthen the serratus major and the rhomboids, next to the pectoral minor. To do it correctly, you just have to pay attention to the following steps:

1. Lie down on an exercise bench.
2. Grab a dumbbell at one end using both of your hands. Put the weight on the chest area with your elbows bent.
3. Raise the dumbbell straight up. Do this until your arms are fully extended.
4. When the dumbbell is up, perform a downward movement, keeping your arms as straight as possible, and bringing the dumbbell behind your head in a straight line.
5. Remember to keep your arms extended throughout the movement, and make sure your elbows retain their angle.
6. Perform the exercise 12 times for 4 sets.

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