In one of my recent posts I provided you with The Free Fitness Tips New Year Fitness Action Plan which discussed how to boost your fitness this New Year. In my next few posts I’m going to be expanding on this topic and providing you with some specific exercises that you can use to improve your fitness this year. Today I’m going to be focussing on your upper body and providing you with 4 Effective Dumbbell Chest Exercises To Try This New Year.
If you’re a fan of muscle building exercises, then these four dumbbell chest exercises are a perfect way to keep your chest workouts fresh and build strength and tone in this area of your body. All you need to perform them is a bench and a set of dumbbells which you can either find at your local gym or purchase to use at home.
When performing these dumbbell chest exercises, aim for 3-5 sets of 8-12 repetitions. I personally do one warm up set with a lighter weight and then three full sets. During the sets, I aim for 12 repetitions and ensure that I do a minimum of eight. If I don’t manage eight repetitions, I choose a lighter weight and if I can comfortably manage 12 repetitions, I increase the weight I’m lifting.
Exercise 1 – Dumbbell Chest Press
The dumbbell chest press is a fantastic muscle building exercise that allows you to build strength, size and power in your chest. It also works your shoulders and triceps to a lesser degree.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that it’s flat.
2. Sit upright on the bench with your knees bent and rest the dumbbells on your knees.
3. Slowly lean backwards and lie down on the bench while keeping your knees bent. As you lean back, lift the dumbbells off your knees and hold them above your chest.
4. Rotate your hands so that your palms are facing forwards and slowly lower the dumbbells down towards your chest, stopping just before they touch your chest.
5. Slowly press the dumbbells towards the ceiling, stopping just before your elbows fully lock.
6. Repeat steps 4-5 for 8-12 repetitions.
7. After your last repetition, rotate your hands so that your palms are facing inwards and then slowly lower the dumbbells forwards onto your knees.
8. Once the dumbbells are on your knees, slowly lean forwards, sit upright and then lower them onto the floor.
9. Rest for 1 minute and then repeat steps 2-8 for the desired number of sets.
10. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Incline Dumbbell Chest Press:- Adjust the bench so that it’s at an incline angle and then perform the exercise as described above. The incline angle places more emphasis on your shoulders and upper chest and gives them a more thorough workout.
– Decline Dumbbell Chest Press:- Adjust the bench so that it’s at a decline angle and then perform the exercise as described above. The decline angle places more emphasis on your lower chest and gives it a more thorough workout.
Video Demonstration:
Exercise 2 – Dumbbell Fly
The dumbbell fly is an excellent exercise for toning your chest and shoulders. It also give your triceps and upper back a good workout.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that it’s flat.
2. Sit upright on the bench with your knees bent and rest the dumbbells on your knees.
3. Slowly lean backwards and lie down on the bench while keeping your knees bent. As you lean back, lift the dumbbells off your knees and hold them above your chest.
4. Bend your elbows slightly and then slowly lower the dumbbells out to your sides, stopping when they’re parallel to your chest.
5. Slowly raise the dumbbells back up to the starting position and make sure your chest does most of the lifting as they come up.
6. Repeat steps 4-5 for 8-12 repetitions.
7. After your last repetition, slowly lower the dumbbells forwards onto your knees.
8. Once the dumbbells are on your knees, slowly lean forwards, sit upright and then lower them onto the floor.
9. Rest for 1 minute and then repeat steps 2-8 for the desired number of sets.
10. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Incline Dumbbell Fly:- Adjust the bench so that it’s at an incline angle and then perform the exercise as described above. The incline angle places more emphasis on your shoulders and upper chest and gives them a more challenging workout.
– Decline Dumbbell Fly:- Adjust the bench so that it’s at a decline angle and then perform the exercise as described above. The decline angle places more emphasis on your lower chest and gives it a more challenging workout.
Video Demonstration:
Exercise 3 – Straight Arm Single Dumbbell Pullover
The straight arm single dumbbell pullover is another brilliant chest toning exercises. It also works your shoulders, triceps and upper back to a lesser degree.
Equipment Required:
– 1 Dumbbell
– 1 Bench
Instructions:
1. Adjust the bench so that it’s flat.
2. Grab the dumbbell with both hands, lie back on the bench while keeping your knees bent and rest the dumbbell on your chest.
3. Slowly press the dumbbell towards the ceiling, stopping just before your elbows fully lock.
4. Bend your elbows slightly and then slowly lower the dumbbell behind your head, stopping when your elbows are parallel to your head.
5. Slowly raise the dumbbell back up to the starting position and make sure your chest does most of the lifting as it comes up.
6. Repeat steps 4-5 for 8-12 repetitions.
7. After your last repetition, slowly lower the dumbbell onto your chest.
8. Once the dumbbell is on your chest, keep hold of it with both hands, slowly lean forwards, sit upright and then lower it onto the floor.
9. Rest for 1 minute and then repeat steps 2-8 for the desired number of sets.
10. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbell away.
Variations:
– Incline Straight Arm Single Dumbbell Pullover:- Adjust the bench so that it’s at an incline angle and then perform the exercise as described above. The incline angle puts extra emphasis on your shoulders and upper chest.
– Decline Straight Arm Single Dumbbell Pullover:- Adjust the bench so that it’s at a decline angle and then perform the exercise as described above. The decline angle puts extra emphasis on your lower chest.
Video Demonstration:
Exercise 4 – Bent Arm Dumbbell Pullover
The bent arm dumbbell pullover is similar to the straight arm dumbbell pullover listed above but the bend in the arm places more emphasis on the triceps. This exercise also targets your shoulders and upper back to a lesser degree.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that it’s flat.
2. Sit upright on the bench with your knees bent and rest the dumbbells on your knees.
3. Slowly lean backwards and lie down on the bench while keeping your knees bent. As you lean back, lift the dumbbells off your knees and hold them by the side of your chest.
4. Slowly press the dumbbells towards the ceiling, stopping just before your elbows fully lock.
5. Slowly bend your elbows and lower the dumbbells down to the side of your head.
6. Slowly roll your shoulders back and lower the dumbbells behind your head, stopping when your elbows are next to your head.
7. Slowly roll your shoulders forwards, stopping when your elbows are next to your chest and make sure your chest does most of the lifting as the dumbbells come up.
8. Repeat steps 6-7 for 8-12 repetitions.
9. After your last repetition, slowly lower the dumbbells forwards onto your knees.
10. Once the dumbbells are on your knees, slowly lean forwards, sit upright and then lower them onto the floor.
11. Rest for 1 minute and then repeat steps 2-10 for the desired number of sets.
12. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Incline Bent Arm Dumbbell Pullover:- Adjust the bench so that it’s at an incline angle and then perform the exercise as described above. The incline angle gives your shoulders and upper chest a more focused workout.
– Decline Bent Arm Dumbbell Pullover:- Adjust the bench so that it’s at a decline angle and then perform the exercise as described above. The decline angle gives your lower chest a more focused workout.
Video Demonstration:
Summary
If your main fitness goal this New Year is to tone up and build some muscle, these four dumbbell exercises are a fantastic way to do just that and will help you develop a killer chest. Simply make some or all of them part of your weekly workout routine and you’ll see your muscle strength and size develop in no time at all.
Now I want to hear from you guys. Are you a fan of dumbbell exercises? Are there any additional dumbbell exercises you use to strengthen and tone your chest which aren’t on this list? Let me know by commenting below this post. Also, if you enjoyed reading this post, please Like It, +1 It, Pin It and Tweet It, so that as many people as possible can add these effective dumbbell chest exercises to their workout routine.