How to Work Out Your Chest With Dumbbells
Dumbbells are a type of free weight used in several forms of physical fitness. When you use free weights, your muscles must engage to keep your arm stable while performing the exercise. This extra flexion tones more of your muscles than other controlled types of weights. According to Patricia A. Deuster, author of "The U.S. Navy SEAL Guide to Fitness and Nutrition," several dumbbell moves will exercise the muscles of your chest in just a few minutes per day.
Instructions
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Select a pair of dumbbells of the appropriate weight for your fitness level. According to the American Council on Exercise, the weight you choose should allow you to perform six repetitions before you begin to feel a strain in your muscles. Selecting a set of dumbbells with adjustable weight will allow you to increase weight as you strengthen your chest muscles.
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Perform chest presses three to five days a week. According to Pat Manocchia, author of "Anatomy of Exercise," the chest press directly targets your pectoral muscles. Begin by lying flat on your back with your knees bent, feet flat on the floor. Hold a dumbbell in each hand and extend your arms straight up, toward the ceiling. Bend at your elbows and lower down until your upper arms touch the floor. Hold this position for one second and slowly press back up to the starting position to complete one repetition. Perform two to three sets of 10 to 12 repetitions.
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Perform standing arm slides three to five days a week. Begin by standing up straight with a dumbbell in one hand. Raise your arm out to the side so it is parallel with the floor. Slowly slide your arm across the front of your body until your shoulder is beneath your chin. Hold this position for one second and slide your arm back across your body until it is pointing to the side once again. This completes one repetition; perform three to four sets of 10 to 12 repetitions per arm.
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Tips & Warnings
Consult with a health care professional before beginning a new exercise routine.
References
- Photo Credit dumbbell image by Paul Moore from Fotolia.com
