dumbbell chest exercises

Hello Friends Today we are talking about some most important and common exercises done with the help of only Dumbbell. This exercise benefits, Varient of Dumbbell Chest Exercise, How to do and some common mistakes made by peoples.


The dumbbell chest exercise,Monday is known as International Chest Day in the world of hardcore workouts. Meatheads everywhere start the training week with set after set of barbell bench press reps to build their barrel-shaped physiques, grunt to beat their friends, and tense up and push the next set of plates. But They leave the weight room without hitting another implement (unless they’re going to the squat rack for a longer round of biceps curls, of course).


Dumbbell Chest exercise We’re mostly kidding about that type of workout, but there is some kernel of truth in saying that. Pushing bigger weights (and working your way up to pushing bigger weights) is a worthy effort and a great way to stay motivated, but you only need to train your major muscles using that single narrow-minded protocol. Don’t feel limited to do it.


There’s more to train your chest than just doing presses with the help of barbell reps until your back is fused with the surface of the platform below you (hint: you only need your back supported by the bench). is required). should not be practiced with).By only staying in those comfortable zones, you’re negating all the potential benefits that other moves can offer. You want to stimulate your muscles in different ways, challenging them to adapt and develop as you progress in your training plan. For that, you’ll need variety.


You can train your chest at home with the help of some equipment or without equipment, bodyweight moves like pushup variations, feature chest-centric movements in a comprehensive full-body workout to spread the workload, and more if you feel like you can. If you’re lagging, step up the volume to Monday’s standard with multiple sessions dedicated to the chest a week.


Here are some of the best dumbbell chest exercises to do just that. Choose 3-4 exercises to work into your routine, and for best results, rotate in new movements every 4-5 weeks. Just remember, there’s nothing wrong with a bigger bench for your chest — as long as your workout doesn’t start and end there.


Variation of Dumbbell Chest Exercises


Here we discuss some most important and very effective Exercises which can definitely help to you to build your chest bigger and stronger.


Dumbbell Chest Press


Dumbbell Chest exercise

This dumbbell chest press is the another variation of traditional barbell bench press exercise. It’s stabilizes your shoulders while providing chest benefits similar to the traditional barbell bench press.


How To Do

Dumbbell Chest press



While lying face-up on the bench, hold dumbbells at the outer edges of your shoulders. Press the dumbbells directly above your chest. Pause for a 2-3 second at the top of the movement. Slowly Lower the dumbbells together and touch the outside of your shoulders. He is a representative. Repeat this whole thing for 3-4 sets of 12-15 repetitions.



Dumbbell Chest Fly

Dumbbell fly


Dumbbell Chest Fly exercise is the another most effective exercise for bigners. This exercise are divided into 3 different types such as :- Simple Dumbbell Chest Fly, Incline Dumbbell Chest Fly, Standing Dumbbell Chest Fly.Few movements so effectively challenge the pecs while hitting the shoulders and biceps.


Dumbbell chest flyes can help to open up your chest muscles. Chest openers can help reduce upper back pain, increase full range of motion, and reduce stiffness in the upper body.

If you’re doing dumbbell chest flys as a way to open up your chest muscles, consider using a lighter weight, This can help you get a full range of motion.Going too far can result in injury.


How To Do

Chest fly


To perform this exercise you jus need these two essential equipment such as a set of dumbbells (2), or A flat bench.


  • ‌Lie on your back on a flat inclined bench. Place your feet firmly on the floor on either side of the bench. Your head and back should be firmly pressed against the bench throughout the exercise.
  • ‌Ask to your spotter who gives you both dumbbell in your, or gently lift them off the floor and hold 1 in each hand.
  • ‌Raise the arms above the head so that they are extended but not locked out. There should be a slight bend at your elbows, and your palms and dumbbells should be facing each other.
  • ‌breath deeply inhale and slowly lower the dumbbells in an arcing motion until they are in line with the chest. Your arms will be extended to the sides but not locked. Do not let your arms drop below your shoulders.
  • ‌Exhale and slowly press the dumbbells upward in the same arc motion.
  • ‌Repeat it and perform 12–15 reps. Do this exercise for 3-4 sets.



Incline Dumbbell Chest Press

Incline Dumbbell Chest press



The Incline Dumbbell bench press is the another variation of traditional Dumbbell chest Press. It hits your chest at a different angle, forcing you to put more emphasis on your upper chest as well as the front of your shoulders.This targets more of the upper chest muscles and allows you to lift more than you do with a daily Chest press


How To Do 

Chest exercise


Lie on a bench set at a 45°-50° angle. Hold the dumbbells at the outer edge side of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells to touch the outsides of your shoulders, then push them back up. Repeat it and perform 12–15 reps. Do this exercise for 3-4 sets.


Decline Dumbbell Chest Press

Dumbbell Chest exercise

The dumbbell chest press is the another variation of traditional Dumbbell chest press exercise.This targets more of the lower chest muscles and allows you to lift more than you do with a daily Chest Press.


How To Do

Dumbbell Chest exercise

Take a decline or adjustable bench and adjust at 45°-50° angle.Use dumbbells that allow you to do 12-15 reps. Sit on a bench with a dumbbell in each hand, resting on your thighs. Lean back and lower the dumbbells to chest level. Keeping your feet flat and under the pads of your feet, press the dumbbells straight up in a slow and controlled motion, avoiding the tendency of gravity to roll them back from above your head.



Bridged Floor Press

Dumbbell Chest exercise


Bridged Floor Press is the most performing exercise but the Higher level athletes who has been trained yourself at the national or international level.this exercise help to you maintain a good balance and posture and it also help to build your chest wider and bigger. By placing yourself in a bridge position, you target the pecs while activating your glutes and hamstrings. Floor presses also reduce your ability to hip-drive the weights, so they put even more emphasis on your pecs.


How To Do

Dumbbell Chest exercise


Lie on your back on the floor or knees bent and feet flat on the floor, holding dumbbells at your chest, palms facing each other. Squeeze your glutes and press the balls of your feet to the floor, forming a line from knees to shoulders. Lower the weight and hips together, pausing at the bottom, and then lift it back up, bringing the weight back together.Repeat it and perform 12–15 reps. Do this exercise for 3-4 sets.


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