How to Build Chest Muscles With Dumbbells

Chest muscles are easy to build up once you know what exercises to perform. Dumbbells are helpful weights to use when building the chest muscles. Be careful when choosing the size of your dumbbells. Heavier weights build bigger muscles, but lifting weights that are too heavy for you can cause muscle strain and pull.

Things You'll Need

  • 2 dumbbells
  • Workout bench


    • 1

      Lie down on a workout bench, but let your legs hang over so your feet can be firmly planted onto the ground.

    • 2

      Hold a dumbbell in each hand right above your chest. This should cause your elbows to bend out to each side.

    • 3

      Raise the dumbbells so your arms are straight up in the air. Keep your head on the bench as you do this.

    • 4

      Lower the dumbbells back to their original position in a controlled motion. Repeat this movement 15 times.

    • 5

      Remain in the same position with your back on the bench and feet on the ground. Make sure you still have a dumbbell in each hand.

    • 6

      Hold the weights out to the sides of your body, so that your elbows are slightly arched.

    • 7

      Bring the weights toward each other, but make them come up so that your arms straighten. Repeat this exercise 15 times.

    • 8

      Put one weight aside, but remain in the same position lying on the bench.

    • 9

      Hold one weight with both hands above your head, so your arms are fully extended above your head.

    • 10

      Bring the weight up toward the ceiling, and then lower it again. Repeat this movement 15 times.

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  • Photo Credit two black dumbbells image by msw from

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