Dumbbell weight training provides a portable, effective workout that ensures equal contributions from both sides of the body. Dumbbell pectoral workouts require you to lie on a flat surface such as a weight bench and push against the force of gravity with your chest muscles. These workouts also help tone arm and core muscles. Consult your doctor before starting a dumbbell weight training regimen or any other exercise program.

Bench Press

The bench press is one of the classic exercises associated with chest strength. To perform a bench press, lie down on a weight bench or other flat surface with your upper arms extended straight outward and your elbows bent at a 90-degree angle. Exhale while pushing the dumbbells straight upward until your elbows are nearly locked. Pause, then inhale while slowly returning your arms to the original position. You can perform variations on the bench press by lying on an inclined or declined bench or other angled surface. The bench press primarily targets your pectoralis major muscles, while secondary targets include the deltoids, triceps and biceps.


To perform the fly, lie on your back and extend your arms straight outward with your elbows only mildly bent. Exhale as you raise the dumbbells upward and toward the center of your body until they meet above your sternum. Refrain from bending your elbows during this motion. After a brief pause, inhale and slowly return your arms to the starting position. Like the bench press, the fly primarily works your pecs; it also provides benefits for the deltoids, biceps, triceps and wrist flexors.


Pullovers work the pecs along with supporting muscles like your lats, triceps, deltoids, rhomboids, triceps and wrist flexors. Start by lying on a flat surface with your legs close together. Hold a single dumbbell behind your head with both hands, arms fully extended. Exhale and lift the dumbbell until it is straight above your sternum, keeping your arms extended and feet on the floor. After pausing, inhale and slowly lower your arms back behind your head.

Bent Arm Pullover

Bent arm pullovers are a variation on standard pullovers that both work your pecs and require greater contributions from your lats and back muscles. Lie down on a flat surface with your head at the edge of the surface. Hold a dumbbell in each hand with your arms parallel to your body and elbows bent backward behind your head. Exhale and raise your arms straight forward with elbows still bent, until your forearms are perpendicular to your body. Inhale and return your arms to the original position.

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