Dumbbell Chest Workout! 9 Killer Chest Exercises Without a Bench !

Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles.

1-Bench Press
2-Bench Press (Neutral Grip)
3-Incline Bench Press
4-Incline Bench Press (Neutral Grip)
5-Decline Bench Press
6-Lying Fly
7-Incline Fly
8-Straight-Arm Pullover
9-Bent-Arm Pullover

                                                                                       Bench Press

  • Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

                                                                     Bench Press (Neutral Grip)

  • Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

                                                                              Incline Bench Press

  • Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

                                                                    Incline Bench Press (Neutral Grip)

  • Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

                                                                              Decline Bench Press

  • Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back

                                                                                       Lying Fly

  • Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  • Try to maintain the same angle in your elbows throughout.

                                                                                    Incline Fly

  • Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  • Try to maintain the same angle in your elbows throughout.

                                                                          Straight-Arm Pullover

  • Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
  • Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
  • Keep your arms extended throughout by keeping still the angle of your elbows.

                                                                              Bent-Arm Pullover

  • Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles.
  • Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

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