1. Flat Dumbbell Chest Press
- Grab a dumbbell in each hand and lie down on a flat bench on your back.
- Bend your elbows and hold the dumbbells at your sides at the chest level and keep your feet flat on the ground.
- Now brace your core and push the dumbbells up toward the ceiling until your arms directly over your neck.
- Hold for a second and then return to the initial position. That’s one rep!
STEPS
BENEFITS
As compared to barbell bench press, the dumbbell flat press is better, safer, and has fewer joint consequences.Using dumbbells for bench pressing improves the range of motion.
2. Inline Dumbbell Chest Press
- Lie on an incline bench (30 to 45-degree incline) on your back with holding a dumbbell in each hand, palms facing forward. And keep your feet entirely on the ground.
- Bend your elbows and hold the dumbbells at your sides at upper chest level.
- Now tighten your core and press the dumbbells up until your arms are directly over your chin.
- Hold for a second and then return to the initial position. That’s one rep!
- Perform 3 sets of 10 reps with 1-2 minutes rest between every set.
STEPS
BENEFITS
The incline dumbbell press is one of the best exercises to strengthen and grow the pectoralis major, your upper chest.Safety For The Shoulders.
3. Decline Dumbbell Chest Fly
- Pick one dumbbell each in both hands and lay down on your back on a decline bench
- keep your elbows just slightly bend and position yourself to perform dumbbell fly.
- Raise the dumbbells until they are side by side on top of your lower chest.
- Hold for a moment and then slowly return to the initial position. That’s one rep
STEPS
PRECAUTION
Anyone suffering from a shoulder injury, such as tendinitis or impingement, should also avoid the decline press. Discuss other shoulder and chest exercise alternatives with your doctor.
4. Flat Dumbbell Chest Fly
- Pick one dumbbell in each hand and lay down on your back on a flat bench
- Put yourself in a position to perform fly and keep your elbows just slightly bend.
- Raise the dumbbells until they are side by side on top of your upper chest
- Hold for a sec and then slowly return to the initial position. That’s one rep!
- Do 3 sets of 10 reps each while keeping 1-2 mins rest between each set.
STEPS
BENEFITS
A flat bench dumbbell fly works the fronts and tops of the shoulders as well as the large, fanlike pectoral muscle of your chest.
5. Incline Dumbbell Chest Fly
- Grab dumbbells in both hands and lay down on your back on an incline bench ( 30 to 45-degree incline)
- Put yourself in a position to perform fly and keep your elbows just slightly bend.
- Raise the dumbbells until they are side by side on top of your neck.
- Hold for a sec and then slowly return to the initial position. That’s one rep
STEPS
BENEFITS
Strengthen Several Muscles at Once. People perform the dumbbell fly exercise with the intention of strengthening their upper-body muscles.Better Than Pushups.
6. Dumbbell Straight-Arm Pullover
- Lay down on your back on a flat bench and grasp a dumbbell each in both hands. Place your feet properly on the ground.
- Extend your arms straight with the dumbbells just directly over your chest.
- Lower the dumbbells slowly in an arc shape behind your head. Exert tension on your chest during pull-over.
- Hold for a couple of secs then slowly return to the initial position. That’s one rep!
- Do 3 sets of 10 reps each with 1-2 mins rest between every set.
STEPS
BENEFITS
Bigger & Stronger Upper Body The straight arm pullover is unique in that it can help you develop your chest and back muscles simultaneously