Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles.
Browse through the various dumbbell exercises for the chest (pectoral muscles) below:
Bench Press
Target Muscles Group: chest
Instructions
- Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Bench Press (Neutral Grip)
Target Muscles Group: chest
Instructions
- Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Incline Bench Press
Target Muscles Group: chest
Instructions
- Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Incline Bench Press (Neutral Grip)
Target Muscles Group: chest
Instructions
- Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back.
Decline Bench Press
Target Muscles Group: chest
Instructions
- Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward.
- Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when lowering them back
Lying Fly
Target Muscles Group: chest
Instructions
- Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
- Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
- Try to maintain the same angle in your elbows throughout.
Incline Fly
Target Muscles Group: chest
Instructions
- Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
- Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
- Try to maintain the same angle in your elbows throughout.
Straight-Arm Pullover
Target Muscles Group: chest
Instructions
- Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
- Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
- Keep your arms extended throughout by keeping still the angle of your elbows.
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