Seven Chest exercises with dumbbells

The pectorals are the first group of muscles to atrophy from lack of physical activity. That is why it is necessary to exercise them regularly, especially if you want to have them defined. Basically, the pecs are divided into 3 muscles: the pectoralis major, the minor, and the serratus anterior.

Would you like to know how to strengthen each of these muscles that make up the pectoral area? Next, we will give you a list of 7 dumbbell chest exercises to keep you in shape. Let’s exercise!

Table Of Content

1. Bench chest press
2. Neutral Grip Chest Press
3. Around the world with dumbbells
4. Incline chest press
5. openings
6. Hollow body from the ground
7. Pullover with straight arms

Bench chest press

Bench chest press

This is one of the classic dumbbell chest exercises that always gives results. You will tone this muscle area and you can easily practice it in the gym. Next, we detail how to do it in a simple step-by-step to train the pecs :

  1. Lie on your back on an exercise bench.
  2. Take 2 dumbbells and bend your elbows letting them rest on the floor. The dumbbells should be elevated above your chest.
  3. Raise the dumbbells straight up until your arms are completely perpendicular to your body. Wait a few seconds and slowly lower them back to their starting position.
  4. Remember to keep your breathing in check, exhaling as you lift the dumbbells and inhaling as you lower them.
  5. Do this move 12 times for a total of 4 sets.

Neutral Grip Chest Press

The neutral grip chest press is a dumbbell exercise that helps take pressure off your wrists to prevent injury. In addition, it is an ideal exercise to strengthen the inner area of ​​the pectorals. Follow the steps so you know how to train pectorals with chest press exercises:

  1. Lie on your back on an exercise bench. Take two dumbbells, raise your arms by bending your elbows and keep your palms facing each other.
  2. Raise the dumbbells straight up until your arms are fully extended without changing the position of your wrists.
  3. Return to the starting position slowly.
  4. Repeat the exercise 10 times for 3 series.

Around the world with dumbbells

This is a unique exercise that strengthens areas of the pectorals that are not usually worked with most other exercises, such as the deltoids and the serratus anterior, located near the abdominal muscles. To do so, follow these steps:

  1. Grab the dumbbells and lie back on an exercise bench completely straight.
  2. Hold the dumbbells at the height of your thighs, with your wrists facing up.
  3. Little by little, and without raising or flexing your arms, bring the dumbbells towards your head, making an arc with the movement.
  4. The dumbbells should touch each other on the crown of your head. Hold them there for about 2 seconds and lower them back towards your thighs.
  5. Do 4 sets of 10 repetitions.

Incline chest press

Incline chest press

The incline chest press is a very similar exercise to the first one on this list. It will help you strengthen the middle and lower pecs with medium-intensity movements. Follow these steps to do it:

  1. Lie down on an incline exercise bench.
  2. Take two dumbbells, bend your elbows and place them on the sides of your chest. Remember that your palms should point forward.
  3. Raise your arms until they are fully stretched.
  4. Lower them slowly and repeat the exercise 9 more times.
  5. Do this activity for 4 sets of 10 reps.


Flyes are one of the most demanding exercises to work out the chest, which is why they are essential in any chest routine. Next, we explain how to do this exercise, if you have a place to lie down, you can also do it at home:

  1. Take two dumbbells and lie on your back on the exercise bench.
  2. Extend your arms to each side of your body.
  3. Now, raise the dumbbells straight up until they are together above your head and your arms are almost fully extended. Remember to leave a slight arch in your elbows.
  4. Lower the dumbbells by opening your arms to each side of your body. Make sure to open and push your chest out in this movement.
  5. Close your arms again and don’t lower them. Instead, perform the opening again.
  6. Perform this exercise 10 times for 3 repetitions.

Hollow body from the ground

Hollow Rocks

This exercise will not only take your pectorals to the limit, you will also be able to train the abdominal area thanks to the combination of efforts in the front train. Also, you can do this exercise with dumbbells for pectorals at home or in the gym, just follow these steps:

  1. Take two dumbbells and lie on the floor face up.
  2. Bring the dumbbells up to chest height on the sides of your body and with your wrists facing each other.
  3. Now, you are going to fully extend your legs.
  4. Raise your legs about 10 cm above the ground. At the same time, fully extend your right arm, bringing the dumbbell up. Your left arm should stay in the starting position.
  5. Hold in this position for five seconds and return to the starting position.
  6. Then, repeat the exercise, but alternating with the left arm.
  7. Do 3 sets of 12 repetitions.

Pullover with straight arms

Pullover with straight arms

The straight arm pullover is one of the best exercises for the pecs and although it is demanding, it will give you good results. You will strengthen the serratus major and rhomboids, along with the pectoralis minor. To do it correctly, you just have to pay attention to the following steps:

    1. Lie down on an exercise bench.
    2. Take a dumbbell by one of the ends using both hands. Put the weight on the chest area with your elbows bent.
    3. Raise the dumbbell up. Do this until your arms are fully extended.
    4. When the dumbbell is up, make a downward movement, keeping your arms as straight as possible, and bringing the dumbbell behind your head in a straight line.
    5. Remember to keep your arms extended throughout the movement, and make sure your elbows maintain their angle.
    6. Do the exercise 12 times for 4 sets.

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