3 Dumbbell Exercises For Chest

by glenn on September 8, 2017

Three Top Dumbbell Exercises for Chest Recommended By Personal Trainers

Workouts that are handled properly can be very beneficial to the muscle groups you focus on during the workout. For example, using the right dumbbell exercises for the chest muscle leads to stronger muscles in that area. Contracting the pecs during all exercises can help strengthen the area in the middle of the chest. Below are the three top exercises to do using dumbbells.

Dumbbell Bench Press

Lie down on the bench and hold the dumbbells above your chest, using a grip with thumbs toward each other. Line your arms up with your shoulders and slightly bend your elbows. Lower your arms and spread elbows as much as possible. Pause there for as long as you can. Then, lift the dumbbells in a triangle-like motion, but do not allow the dumbbells to touch one another.

Tilt wrists outward so the thumbs point upward. Tighten chest muscles and hold for one to two seconds. A NYC Personal Trainer would recommend a maximum of 15 sets for this activity.

Twisting Dumbbell Bench Press

Lie on the bench and hold dumbbells above your chest, with wrists twisted and pinkies pointed toward each other. Push dumbbells against one another while contracting your chest.

While holding the chest contraction, begin separating dumbbells. Lower arms and spread elbows. As you lower your arms, turn your wrists until the thumbs are facing one another. Hold that stretch for a second. Then, use your chest to push the dumbbells upward, turning your wrists as you do so. Squeeze your chest and press the dumbbells together again for two seconds.

Dumbbell Flys

Lie on the bench and hold dumbbells above your chest with palms toward each other. Slowly lower arms in an arc until there is a strain in the chest area – slight but not significant. Hold stretch for one second, then bring arms in a wide arc until the dumbbells are at the top again – make sure they don’t touch.

Working with NYC Personal Trainers can help you improve your flexibility and increase the impact of these exercises without injuring yourself. Including NYC Personal Training in your list of goals and future efforts can make the difference you want to make in your workouts.


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