If you're looking for an effective way to exercise your chest, look no further! Dumbbells allow a fuller range of motion than barbells, and allow you to work each side of the chest independently.
In this article, we'll talk about 10 different chest exercises you can do with dumbbells to help you get some powerful pecs!
You can also download the exercises in PDF and work it out to your favourite tunes.
All you'll need for this workout is a set of dumbbells and a workout bench.
Let's get started!
DOWNLOAD THE EXERCISES IN PDF
- Incline Bench Press
- Flat Dumbbell Fly
- Flat Dumbbell Bench Press
- Incline Dumbbell Fly
- Dumbbell Floor Press
- Dumbbell Chest Pullover
- Reverse Grip Dumbbell Press
- Dumbbell Crush Press
- High Dumbbell Fly
- Incline Champagne Press
1. Incline Bench Press
Recuerda siempre consultar a tu médico antes de empezar cualquier programa de ejercicios.
The incline dumbbell press is one of the most effective exercises to strengthen and develop the upper portion of your chest. Having your torso at an incline places your clavicular head at a mechanical advantage. As a result, your upper chest does more work and develops, leading to fuller and more impressive pecs.
Chest (upper), triceps, shoulders, midsection
tríceps, hombros y sección media
Flat dumbbell flyes are a simple and effective isolation exercise for your pecs.
Unlike pressing movements, such as push-ups, flyes leverage arm adduction––bringing your arms toward the midline of your body. As a result, the exercise causes a more significant stretch to the pectorals, followed by a forceful, muscle-building contraction.
Another benefit of flyes is that the exercise truly isolates the chest without putting much stress on other muscles, like the biceps and shoulders. As a result, you can direct all of your focus on squeezing and stretching your pecs during each set.
Set an adjustable bench at an incline of 30 to 45 degrees, set yourself up, and perform flyes as you usually would. Stretch your chest muscles on the way down and follow that with a forceful contraction at the top.
7. Reverse-grip Dumbbell Presses
8. Dumbbell Crush Press
9. Hyght Dumbbell Fly
10. Incline Champagne Press
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