The Best Chest Workout Movements Using Free Weights.  Chest
workout movements using dumbbells and barbells. To build chest
muscle fast, use these pectoral workouts.    • Flat dumbbell
fly.      Step 1. Lay down on a flat bench. Use a comfortable
weight. Hold the dumbbells over your body from the lying
position, palms facing each other.      Step 2. Lower the
dumbbells to both sides of the body as if you were opening your
arms to hug someone. Use a slight bow, or bend to the arm. You
don't need your elbows to line up with the shoulders. Keep your
elbows slightly lower than the shoulders.      Step 3. The
movement should stop near the area of the bench. Don't go any
lower than the sides of the weight bench. Your arms should be
about even with the position of the body.      Step 4. Feel the
muscles stretch in the pecs, not the shoulder. Begin to raise
the weight back into the starting position over the body. Make
sure to squeeze the chest muscles at the top of the movement.
(Make sure the dumbbells stay within t