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Chest Dumbell Exercises

Flat Dumbell Press

Works the pectorals, triceps and the anterior deltoid (front of shoulder).

1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.

2. Lower the weights to your chest under control.

3. Press the dumbells back up to the starting position and repeat.

4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.

Incline Dumbell Press

A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.

1. Adjust the bench to an incline of 30 to 45 degrees.

2. Perform a dumbell press as described above.

Flat Flies

1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.

2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.

3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!

4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Flies

1. Adjust the bench to an incline of 30 to 45 degrees.

2. Perform the exercise described above.

Shoulder Dumbbell Workout

Seated Shoulder Press

Sit upright on the end of the bench with dumbbells extended directly above the head. Keep your back straight not rounded. Use the bench to support your back if needed.

Lower the weights slowly and under control, to your shoulders.

When your arms are bent to 90 degrees, press the dumbbells back up without locking your elbows and repeat 10 times.

Lateral Raises

Stand upright, knees slightly bent and shoulder width apart, dumbbells at your side.

Bend your elbows slightly and raise the dumbbells out to the side. Keep your elbows slightly bent as you do this.

When your arms are parallel to the floor, slowly lower the weights back down and repeat 10 times.

Reverse Flies

Sit on the edge of the bench, feet flat on the floor and knees bent at right angles. Bend over so your chest is almost resting on your thighs.

Hold two dumbbells next to your feet and bend your arms slightly, Open your arms out in an arc keeping your elbows bent.

When your arms are parallel to the floor slowly lower the weights back to their starting position. Repeat 10 times.