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

Bench Press Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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)

Bench Press (Neutral Grip) Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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

Incline Bench Press Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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)

Incline Bench Press (Neutral Grip) Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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

Decline Bench Press Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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

Lying Fly Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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

Incline Fly Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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

Straight-Arm Pullover Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

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.

 


Bent-Arm Pullover

Bent-Arm Pullover Dumbbell exercises for chest muscles

Target Muscles Group: chest

abs

 


What is front squat with dumbbell Front squat with dumbbells is a compound exercise that targets several muscle groups, including the quadriceps, …

The Importance of the Lateral Raise for Shoulder and Stability Pass the test The lateral raise exercise, also known as the side …

Definition of the dumbbell upright row and Overview The dumbbells upright row  is a popular exercise that targets the muscles in the …

Try the app for Free Welcome to our blog post on the dumbbell hammer curl! If you’re looking to add some variety …