How to Work Out the Pecs With Dumbells

Dumbbells provide an alternative to weight benches and machines for pectoral resistance training.

The pectoral muscle is medically known as the pectoralis major. It's shaped like a fan and thick. The pectoralis minor is a thin, triangular muscle underneath the larger pectoral muscle. These muscles move the shoulder joint, keep the arm attached to the body's trunk, and help with deep breathing. Resistance exercises straighten the pecs and typically include bench pressing, push-ups, flys and cable crossovers. If you don't have a weight machine or access to a gym, you can use dumbbells to train these muscles.

Things You'll Need

• Dumbbells
• Exercise mat (optional)
• Balance ball
• Exercise clothing and shoes

Instructions

Chest Press With Dumbbell

1. Lie flat on your back on a weight bench or the floor. Use a yoga or exercise mat for comfort, if your floor isn't carpeted.

2. Place your upper arms perpendicular to your body. Hold forearms perpendicular to the floor. Don't lower your arms below your horizontal body line. Relax your head and neck. Keep your head on the floor during the following movements. It should stay in a neutral position -- so not turn your head or bring it to your chest.

3. Push the dumbbells upward slowly until your elbows are almost straight. Do not completely straighten your elbows. This locks your joints and can cause damage. Slowly pull the dumbbells back to the starting position -- elbows at body level. Repeat 12 to 15 times.

Stability Ball Dumbbell Fly

1. Inflate a stability per manufacturer directions. Typically, this means the ball will press down 6 inches when you place all your body weight on it.

2. Sit on the ball. Place your feet flat on the floor, hip-width apart, feet forward. Slowly walk your feet forward and bend back so your head, shoulders and back are lying on the ball. Place your thighs and torso parallel to the ground, and make sure that your knees are bent at a 90-degree angle.

3. Pull your shoulders downward and back so they have firm contact with the ball. Grip the dumbbells palms facing inward and thumbs wrapped around the bars. Place them above your chest, armpit's length apart. Bend elbows slightly. Keep the wrists straight.

4. Exhale and contract your abs and core muscles. Press the weights up with both arms together until the elbows are almost straight and weights are high above the chest. Push the hips up and press the feet down while doing this move.

5. Lower the dumbbells at the same time in an arcing motion. Exhale at the same time. The weights will end up horizontally parallel to your chest. They should be parallel to each other the entire time. Repeat this exercise 12 to 15 times.

References

• Mayo Clinic: Chest Press With Dumbbells
• Ace Fitness: Stability Ball Dumbbell Fly

Resources

• Ace Fitness: More Chest Exercises