How to Build Chest Muscles Using Dumbbells

From professional bodybuilders to those just trying to get into shape, building muscle can be a constant struggle against your body. Body types vary significantly, and what works for one person may not work for others. When it comes to weightlifting, different people require different exercises and equipment to build strong muscle. For building chest muscles, there are a number of exercises you can perform with dumbbells to increase strength in the pectorals and other muscles of the chest.

Things You'll Need

  • Exercise bench with movable back.
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Instructions

    • 1

      Set your exercise bench at a flat level. Hold a dumbbell in each hand and lay flat on your back. Position your hands at chest level with your palms facing your feet.

    • 2

      Raise the dumbbells straight upwards in a bench press maneuver, until your elbows are nearly locked. Do not lock your elbows, as this will but excessive strain on the joints.

    • 3

      Hold the dumbbells in the upper position for a few seconds, and then slowly lower them back to the start position. Repeat the exercise 10 or 15 times, depending on your fitness level and regimen.

    • 4

      Repeat the bench press maneuver with the bench declined, as well as inclined, slightly. The angle of the bench will put more emphasis on the upper or lower pectoral muscles as opposed to the entire chest in general.

    • 5

      Return the bench to its flat position. With a dumbbell in each hand, hold your arms out to the sides with the elbows bent slightly. This is known as the fly position.

    • 6

      Raise the dumbbells towards the center of your body until they are right next to each other. Hold this position for a few seconds, and then slowly return them back to the sides. Maintain the same angle of your elbows at all times. Repeat 10 to 15 times.

    • 7

      Repeat the fly maneuver with the bench inclined slightly upwards. This highlights your upper pectoral muscles.

    • 8

      Lay flat on your exercise bench with no incline or decline. Hold a single dumbbell with both hands positioned above your chest so that it is point towards you. Raise your arms above your chest so that your elbows are just slightly bent.

    • 9

      Slowly lower your arms back towards your head, until the dumbbell is behind your head. Hold this position for a few seconds and then return to the start position. Repeat 10 to 15 times.