Dumbbell Chest Exercises

Dumbbell exercises have become popular and they have become a part of wide variety of strength training programs. In some cases, they are also used to compliment a program, which uses resistance machine exercises, resistance band exercises or barbell exercises.

These days, increasing number of people are favoring dumbbell exercises over machine exercises. Previously they were not recommended, due to injury scare. However, when they are performed using the correct posture, they are as safe as machine exercises.

Dumbbell exercises also help in developing balanced postures and also the risk of over use injuries. At the same time, they also allow work through a potentially greater range of movement, as compared to resistance machines. Same is the case with dumbbell chest exercises as well. If you have been using the resistance machines to work your chest and you change over to dumbbell chest exercises, you will notice the change for yourself. In this article, we will see dumbbell chest exercises for men and women.

Best Dumbbell Chest Exercises

Before you do any of the dumbbell chest exercises, it is important, that you warm yourself well. You can opt for any of the cardiovascular exercises. A little stretching before the exercises is also recommended.

Dumbbell Chest Press
This is one of the regular and most popular dumbbell chest exercises for women and men. To do this exercise, lie on a flat bench on your back. Hold dumbbells in both your hands and bring your hands closer to one another, trying to bring the elbows as close as you can to one another. Stop just before your elbow joints are straight and slowly bring your hand down. Using control, lower the weight till the elbows are in line with your shoulders and repeat the exercise. Click to read on best chest exercises for men.

Dumbbell Flat Flies
To do this exercise, lie flat on a bench and hold weights in both your hands, directly above your chest with palms facing towards one another. Bend your elbows a little and maintain this flexion all through the exercise. Open your arms in an arc and slowly lower the weights. When you are doing this, your elbows should remain 'locked', but in a slightly bent position. Bring your arms down, till your upper arms are parallel to the floor. Slowly come back to the starting position. Read more on lower chest exercises.

Dumbbell Pec Dec
This is one of the different dumbbell chest exercises, no bench is required to do this exercise. To do this exercise, hold dumbbells in both your hands and stand with shoulder-width distance between your feet. Hold the dumbbells in front of your chest and slowly pull your hands away from one another, as though you were to open the doors of double door cupboard at the same time. Pull the hands away from one another as much as you can. Slowly come back to the starting position and repeat the exercise. You may want to read on chest exercises at home.

Dumbbell Lateral Raises
This dumbbell chest exercise is similar to the machine lateral raises. This is another exercise, which does not require a bench. Stand up straight, with your knees slightly bent with shoulder-width distance between your feet. Hold the dumbbells in both the hands to your sides. Bend your elbows a little and raise the dumbbells out to the side, but make sure you keep your elbows a little bent, when you are doing this exercise. Raise your arms, till they are parallel to the floor, then slowly lower the arms down to the starting position and repeat the exercise.

Dumbbell Pullover
This is one of the single dumbbell chest exercises. It is similar to the bent arm barbell pullover, however, to do this exercise, you will be using a dumbbell. Lie flat with your back on a flat bench. Start with holding a dumbbell in your one hand, above your chest, but keep your elbows slightly bent. Slowly lower the dumbbell behind your head as far as you can. The final position is with the dumbbell behind your head and dropped below the bench. Slowly come back to the starting position and repeat the exercise.

There are some back exercises, which also work the chest muscles indirectly. When you are doing the dumbbell chest exercises, it is very important you have the right posture. If you notice any cramps or pain, when you are doing the exercise, do not do the exercise further and stop immediately. Talk to your trainer, before you start with the exercise again.