Chest Exercises with Dumbbells

The muscles of the chest are also known as the pectoral muscles. There are two main muscles in the chest, namely pectoralis major and pectoralis minor. From the names of the muscles itself, it is clear that the pectoralis major is the bigger off the two muscles. The pectoralis muscle is used for turning the arm inward, pull the arm forward and down. The pectoralis minor is situated exactly below the pectoralis major. This muscle is tied to the third, fourth and fifth ribs. On top the muscle is tied to the front of the shoulder blade. It is the pectoralis minor muscle which is responsible for moving the shoulder-blade down. When you push your hands down it is this muscle, which will help to push the hand downwards. If you are skinny and want to build up the pectoral muscles it is not difficult. You will have to do the chest exercises with dumbbells diligently for the desired results. Let's take a look at dumbbell chest exercises.

Best Chest Exercises using Dumbbells

Using the dumbbells to do the chest exercises will help to build the chest. When you are doing the chest exercises it is important to follow the steps mentioned correctly to avoid causing injury to yourself and to get the desired results.

Dumbbell Fly
This chest exercises is practiced both by women as well as men. To do this exercise make sure the bench is not surrounded by anything. Hold the dumbbells in both the hands and lie on your back. Extend your arms out straight, but bend the elbows a little. Lift both the hands towards the sky, as though you were about to hug the trunk of a giant tree. Squeeze the muscles, when you come into this position for a couple of seconds. Come back to the starting position in a slow and controlled manner. Repeat the pectoral exercise for 2 to 3 sets of 10 counts each, but when you start, start with 1 set of 12 counts.

Dumbbell Bench Press
This is one of the best chest exercises for mass. Lie flat on the bench with dumbbells in both the hands. Extend your hands up towards the sky, such that the dumbbells are exactly above the chest. Lower your dumbbells slowly towards the chest, such that your elbows are tucked in and you have controlled movements. Push the dumbbell back to the starting position, but in a slow and controlled fashion. When you push the dumbbell up, make sure you do not lock your elbows, as it can cause injury to your elbows. Make sure you have the proper bench press form, when you do the exercise.

Dumbbell Lateral Raises
Although most of the chest exercises for women and men are done using the bench, there are some chest exercises which can also be done without a bench as well. It is the dumbbell lateral raises, which is counted among the best chest exercises for men and women. It is a compound exercise, which works the back and the chest muscles simultaneously. Stand with dumbbells in both your hands. Bend the elbows a little and place the dumbbells in front of your thighs. Bend slightly in your hips and in your knees. Slowly raise your upper arms, such that the elbows are line with the shoulders. When you raises your hands your elbows and your wrists should be in one line. Hold the position for a few seconds before you release and repeat the exercise.

You can do these chest exercises with dumbbells at home as well. Before you do the chest exercises at home or in the gym make sure you do some warm up exercises. When you are doing the exercises, if you experience any kind of pain stop doing the exercise immediately and talk to your health care professional about it.