Exercises to raise the chest with dumbbells

exercises to raise chest with dumbbells

When physical activity is lacking, the pectoral muscles are the first to experience atrophy. To achieve a defined appearance, it is essential to exercise these muscles consistently. Essentially, the pectoralis can be classified into three distinct muscles: the pectoralis major, the pectoralis minor, and the serratus anterior.

Therefore, in this article we are going to tell you what are the best exercises to raise chest with dumbbells.

Best exercises to raise chest with dumbbells

Dumbbell Chest Press

dumbbell exercises

In the gym you can perform without effort this classic dumbbell exercise for the pectoral muscles, which always produces favorable results. It is a reliable method to tone this specific muscle group. These are the steps to follow:

  • Get into a supine position on an exercise bench, making sure your back is in contact with the surface. Grab two dumbbells and bend your elbows, allowing them to rest on the floor. Raise the dumbbells so that they are positioned above your pectoral region.
  • Raise the dumbbells in a straight upward motion until your arms form a perfect right angle to your body. Pause briefly before gradually returning them to their starting point.
  • Maintain a regulated breathing pattern during this exercise, making sure to exhale as you lift the dumbbells and inhale as you lower them. Complete 12 repetitions of this movement, completing a total of 4 sets.

Neutral grip chest press

The neutral grip chest press exercise is a valuable addition to your dumbbell routine as it effectively reduces stress on your wrists and minimizes the risk of injury. Additionally, it specifically targets and strengthens the inner region of the pectoral muscles. To ensure you maximize the benefits of this exercise, follow these steps:

  • Get into a supine position on an exercise bench and grab a pair of dumbbells. Raise your arms by bending your elbows, making sure your palms maintain a parallel orientation.
  • Lift the dumbbells in a vertical motion, making sure your arms reach their full extension while keeping your wrists steady. Gradually lower the weights back to the starting position.
  • Perform the exercise for a total of 10 repetitions, completing 3 sets in the process.

Around the world with dumbbells

To target and strengthen specific areas of the pectoral muscles that are often overlooked in traditional exercises, such as the deltoids and serratus anterior near the abs, try this unique exercise routine. Follow these steps to correctly execute the exercise:

  • Lie down on a flat exercise bench and grab the dumbbells. Your wrists should be facing up as you hold the dumbbells at thigh level.
  • Little by little and without raising or bending your arms, guide the dumbbells towards your head, creating a curved path with the movement. The dumbbells should be at the top of your head. Hold this position for about 2 seconds before lowering them back to your thighs.
  • Complete four sets of ten repetitions.

Inclined chest press

dumbbell chest

Similar to the initial exercise mentioned, the incline chest press focuses on improving the strength of the middle and lower sections of the pectoral muscles through moderately intense movements. To perform this exercise, follow the following instructions:

  • Stand on an exercise bench inclined upward. Grab two dumbbells and bend your elbows, placing them on the sides of your chest. Keep in mind that your palms should face forward.
  • Extend your arms fully by raising them. Proceed to lower them gradually and repeat this activity 9 more times.
  • Complete this task by performing 10 repetitions in each of the 4 sets.

Dumbbell openings

dumbbell flys

The exercise known as flyes is a crucial component of any chest routine due to its ability to effectively target and challenge the chest muscles. In this guide, we will describe the proper technique to perform this exercise. If you have access to a suitable space where you can lie down, you can also easily incorporate this exercise into your home exercise routine:

  • Lie face up on the exercise bench and grab two dumbbells. Extend your arms to each side of your body.
  • Raise the dumbbells in a straight line until they are above your head, making sure your arms are almost fully extended. It is important to maintain a slight bend in the elbows throughout this movement.
  • In the movement of lowering the dumbbells, extend your arms out to each side of your body while simultaneously expanding your chest.
  • Keep your arms in a closed position and refrain from lowering them. Instead, repeat the action of opening them one more time.
  • For a total of three repetitions, be sure to perform this exercise ten times.

Variations of standing fly exercises are also available. One such variation is the hollow body position which is performed while standing.

Hollow body from the ground

By participating in this particular workout, you will not only be able to challenge and test the limits of your pectoral muscles, but you will also you will have the opportunity to target and effectively train your abdominal area. This is possible thanks to the synergistic combination of effort and effort in the anterior region of your body. Additionally, it's worth noting that you can easily perform this exercise with dumbbells, whether you choose to do it in the comfort of your home or in a gym. Simply follow the following steps:

  • Lie face up on the floor and grab two dumbbells. Place the dumbbells on each side of your body at chest level, making sure your wrists are facing each other.
  • Next, fully extend your legs, making sure they are completely straight. He raises his legs approximately 10 cm off the ground and at the same time extends his right arm, lifting the dumbbell. Keep your left arm in its original position.
  • Hold this position for five seconds before returning to the starting position. Proceed to replicate the activity, this time alternating with the use of the left arm.
  • Complete 12 repetitions of the pullover exercise with straight arms for a total of 3 sets.

Pullover with straight arms

This is one of the most effective exercises to develop pectoral muscles. Despite its challenging nature, it produces impressive results. This exercise not only targets the pectorals, but also works the serratus major, rhomboids, and pectoralis minor. To execute it correctly, it is essential to closely follow these steps:

  • Place yourself on an exercise bench in a supine position. Hold a dumbbell with both hands, holding it by one end. Rest your weight on your chest, making sure your elbows are bent.
  • Raise the dumbbell in an upward motion and continue until your arms reach their full extension.
  • Start by lifting the dumbbell straight up, then continue with a controlled lowering, making sure your arms remain fully extended and aligned in a straight position as you move the dumbbell behind your head. It is essential to maintain the angle of the elbows throughout the movement. Repeat this exercise for a total of 12 repetitions, completing 4 sets total.

I hope that with this information you can learn more about the best exercises to raise your chest with dumbbells.