Dumbbell Chest Exercises
Here are a few of the more effective Dumbbell chest exercises using dumbbells only.
Dumbbell Bent-Arm Pullover
You’ll start off by lying on a bench with your head over the edge of the bench and with your feet flat on the floor. You’re going to lower the dumbbell in a semicircular motion toward floor. You’ll want to go as low as you can without causing any discomfort. Keeping your elbows tucked, lift the dumbbell back up using the same path. This exercise can also be done with the arms straight or with two dumbbells.
Dumbbell Bench Press
This is by far one of the most effective chest exercises you can perform. Start off by sitting on the edge of a flat bench while resting the dumbbells on your knees. As you roll back onto the bench, you’ll use your knees to kick the dumbbells back to a position slightly outside and above your shoulders. Your palms should face forwards. You’ll need to bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. You’ll then press the weights up over your chest until they meet above the center of your body. You’ll lower the dumbbell using the same path downwards until your arms are slightly below parallel to the floor. These can be done on an incline or decline bench targeting the upper and lower chest respectively.
You’ll begin this exercise as you would the dumbbell bench press, sitting down on a flat bench with the dumbbells resting on your knees. As you roll onto your back, keep the dumbbells close to your chest. You’ll lift the dumbbells over your chest by extending your arms. Make sure to maintain a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same through the exercise. Remember this is not a dumbbell bench press so you’re not going to be able to lift as much. These can also be performed in an incline or decline position.
So there you have it. These are three of the most effective dumbbell chest exercises you can perform and do not forget to try the variations of these exercises.
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