September 3, 2015 2 min to read
Best Dumbbell Exercises for Chest
Category : Training Session
To look good when summer comes, you need to work out your chest for it to look perfect. No matter your gender, this area of the body must look perfect if you want to look amazing when you go to the beach. Therefore, if you want to strengthen and define your inner, outer, upper, and lower pectoral muscles, continue to read this article. Here you will find out which are the best dumbbell exercises for the chest.
Dumbbell chest press
Dumbbell chest presses can be done sitting on a flat surface, on a surface that is inclined 45 degrees, or on a surface that is declined 45 degrees. The flat, incline and decline dumbbell chest press work the whole pectoral muscle, the deltoids, and the triceps. It’s a compound exercise that will offer great results. For this exercise, you have to lay down on the bench and grasp 2 dumbbells with your palms facing forward, while you keep your feet flat on the ground. Keep your back adherent to the bench for your safety. Push up with both arms together, and move them vertically until you extend them completely. Afterward, compress your pectorals and return to the initial position, lowering the dumbbells until your upper arm and forearm form a 90-degree angle.
Dumbbell chest fly
Just like the dumbbell chest press, the dumbbell chest fly can be done either on a flat surface, an inclined surface, or a declined surface. For this exercise, you must lay down on a bench. Grab the 2 dumbbells with your arms, like if you were positioning in a T shape. With your palms facing up, slightly bend your elbows. Don’t forget to maintain your shoulders, elbows, and hands on the same line. Continue the exercise by bringing your hands together above your chest through an arch movement, while keeping your elbows at a constant angle. Squeeze your pectorals, and slowly return to the initial position. Also, remember to exhale during the muscle compression and to inhale during the muscle stretch.
For the pullover, it’s recommended to use a curved bench. Grab a dumbbell with both of your hands and extend your arms behind your head. Next, bring the dumbbell above your chest through an arch movement while keeping your elbows locked at the same angle. This seems like an easy exercise in theory, but it’s actually very tough. It will provide a great workout for your chest, and you will reach the results that you want fast if you practice it on a daily basis.