6 Dumbbell Chest Exercises You Can Do at Home

Dumbbell chest exercises target and strengthen the chest muscles by incorporating a set of dumbbells into specific movement patterns. Your chest contains multiple muscle groups including the pectorals (pecs), deltoids (delts), and serratus anterior. The pecs, a muscle group in the upper chest, are made up of the pectoralis major and pectoralis minor. The delts are the muscles on the top of the shoulders that connect to the chest. The serratus anterior is located on the inside of the chest wall.

The best chest exercises increase activation of each of these muscle groups to build upper-body strength. Dumbbell chest workouts have a lower impact on the shoulder blades than barbell bench presses. This makes them an effective method for building muscle in the chest without causing or exacerbating shoulder pain.

Consider some of the best chest exercises for encouraging muscle growth in your chest.

1. 1. Dumbbell pullover: The dumbbell pullover is a weightlifting exercise that targets your pecs and lat muscles. Perform the dumbbell pullover exercise by grabbing a single dumbbell and lying back on a flat bench. Keep your lower back in contact with the bench and engage your core. With straight arms, extend the dumbbell above your chest. Carefully lower the dumbbell behind your head before returning it to the starting position above you.
2. 2. Dumbbell fly: The dumbbell fly, also known as the dumbbell chest fly, is an upper body exercise that works muscle groups in your chest, shoulders, and arms. A dumbbell fly is performed by lying on a flat bench and lowering a pair of dumbbells to your sides while keeping relatively straight arms with slightly bent elbows.
3. 3. Dumbbell floor press: Also known as the dumbbell triceps press, this strength-training exercise delivers a powerful triceps workout to the back of your arms as well as your core and chest muscles. Dumbbell floor presses are performed by lying on your back on the floor and pressing dumbbells from a 90-degree angle at your sides to a full extension above you.
4. 4. Dumbbell overhead press: A dumbbell overhead press, also known as a dumbbell shoulder press, is a weightlifting exercise that targets muscles throughout your body—including your triceps, glutes, trapezius, and lower back muscles. Perform dumbbell overhead presses by getting into a standing position with your feet shoulder-width apart. Grab a pair of dumbbells and hold them at shoulder height. Lift the dumbbells overhead, then lower them slowly. Repeat this movement for your desired number of repetitions.
5. 5. Incline dumbbell bench press: The incline dumbbell press, also known as the incline chest press and the incline bench press, is an upper body workout that engages the pectoral muscles in your chest, the triceps on the backside of your arms, and the anterior deltoid muscles on the front of your shoulders. The angle of the adjustable bench in this variation puts more tension on your upper chest muscles than a flat bench press.
6. 6. Rowing dumbbell push-ups: This weighted version of the standard bodyweight push-up is an effective upper-body workout. Start by placing a pair of dumbbells on the ground and firmly grip one in each hand. Assume the push-up position and perform a standard push-up. At the top of the movement, lift one of the weights in a rowing movement. Repeat the push-up, alternating arms for your desired number of reps.

Get ready for chest day by taking note of these chest workout tips.

• Practice chest exercises with a spotter. Whether you're at the gym or at home, it's good to keep a spotter nearby when lifting heavy weights. Should the workout become too overwhelming, the spotter can step in to assist you and prevent an injury.
• Focus on your breath. Focusing on your breath helps you perform the full range of motion with more control. Even, steady breaths can even boost your lifting power. For example, during a push-up, inhale through your nose as you bend your elbows and exhale through your mouth as you lengthen your arms to return to the starting position.
• Practice proper form. Proper form is crucial to reducing the risk of injury and getting full-body benefits out of your workout. When practiced with proper form, the best chest workouts will work your upper and lower chest, upper back, and upper arms.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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