How to Make the Chest Bigger With Dumbbells

Dumbbells are the quintessential training tools used to build upper body muscle mass. Weight machines restrict movement and waste energy by forcing you to move within a certain range of motion. Dumbbells require you to use controlled movements while causing maximum muscle contraction. For every movement that isolates a major part of the chest muscle, all of the smaller muscles surrounding the chest are also worked, making you stronger and building a better support system. This reduces your chance of injury due to strain and improper form.

THE WORKOUT

Step 1

Perform a flat bench press. This movement works the middle region of your chest. It requires two mid- to heavy-weight dumbbells and a flat weight bench. Hold one dumbbell in each hand at the same level as your nipples. Have your partner help you get the dumbbells fully extended for the first repetition. Bring the dumbbells down until you can draw a perfect line from one inner elbow, across your chest, to your other inner elbow. Do three to five sets of eight to 15 repetitions.

advertisement

Step 2

Perform both incline and decline bench press. This movement works the upper and lower regions of your chest, and requires you to place the weight bench in either a incline or decline position. Repeat the same movements as the flat bench press. Do three to five sets of eight to 15 repetitions.

Step 3

Perform flat bench dumbbell flys. This movement works the inner part of your chest, and requires a flat weight bench and two low- to mid-weight dumbbells. Lie flat on the bench and hold the dumbbells above you. Adjust your hands so your palms are facing in toward each other, bend your elbows at a 15 degree angle and begin lowering the dumbbells to either side by opening your arms wide. Stop when your inner elbows are once again in a perfect line with each other. Do three to five sets of eight to 15 repetitions.

Step 4

Perform both incline and decline dumbbell flys. This movement works the inner portion of your lower or upper chest, and requires you to place the weight bench in either an incline or decline position. Repeat the same movements as the flat bench flys. Do three to five sets of 8 to 15 repetitions.

Step 5

Perform dumbbell pullovers. This movement works the entire chest area, and requires a single mid- to heavy-weight dumbbell and a flat weight bench. Start by lying flat on the bench and hold the dumbbell above your chest, perpendicular to your body with both hands. Bend your elbows at a 15 degree angle and lift your arms up above your head as if you were going to grab something with both hands on a high shelf. Continue bringing your arms up and behind your head, then stop when the dumbbell is just inches from the ground and your torso is completely stretched out. Do three to five sets of eight to 12 repetitions.